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By following this free ChatGPT prompt, you can determine your Total Daily Energy Expenditure (TDEE) with the aid of a tailored meal plan and specific recipes. By using this information, you will be able to better understand your body’s unique energy needs and make informed decisions about your diet.
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Calculate my TDEE, I am 220 lbs, 6', male, 35 years old and not active
To calculate your Total Daily Energy Expenditure (TDEE), you can use the following formula:
TDEE = BMR x Activity Level
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to function at rest. You can calculate your BMR using the Mifflin-St Jeor equation:
BMR (men) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
Using your provided information, your BMR would be:
BMR (men) = 10 x 100 kg + 6.25 x 183 cm – 5 x 35 years + 5
= 1000 + 1157.5 – 175 + 5
= 1882.5 calories/day
Next, you need to determine your activity level. Since you said you are not active, you can use the sedentary activity level factor of 1.2. This means that your TDEE would be:
TDEE = 1882.5 calories/day x 1.2
= 2,258 calories/day
This is the number of calories you need to maintain your current weight. If you want to lose weight, you will need to consume fewer calories than this. If you want to gain weight, you will need to consume more calories. Keep in mind that these are just estimates, and your actual TDEE may be different due to various factors such as muscle mass and genetics. It is always a good idea to consult a healthcare professional or a registered dietitian for personalized nutrition advice.
| Step | Result |
|---|---|
| Calculate BMR using the Mifflin-St Jeor equation: BMR (men) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 | 1882.5 calories/day |
| Determine activity level: sedentary (1.2) | |
| Calculate TDEE using the formula: TDEE = BMR x Activity Level | 2,258 calories/day |
It seems that ChatGPT does not calculate the numbers properly or does not have a calculator 🙂 just make sure the numbers are correct.
The next step is to calculate your calorie deficit based on the TDEE. Use the next prompt to get your calorie deficit plan.
What calorie deficit do I need based on the provided TDEE?
To lose weight, you will need to create a calorie deficit by consuming fewer calories than your body needs. The amount of calorie deficit you need depends on your weight loss goals and how quickly you want to achieve them.
A safe and sustainable rate of weight loss is generally considered to be about 0.5-2 pounds (0.2-0.9 kg) per week. This can be achieved by creating a calorie deficit of 500-1000 calories per day. For example, if your TDEE is 2,258 calories per day, you could aim to consume 1,258-1,758 calories per day to lose 0.5-1 pound per week.
It’s important to note that calorie needs are individual and can vary based on factors such as age, sex, weight, height, body composition, and activity level. It is always a good idea to consult a healthcare professional or a registered dietitian for personalized nutrition advice. They can help you determine the right calorie deficit for your specific needs and goals.
Chart
| Step | Result |
|---|---|
| Create a calorie deficit to lose weight | |
| Aim for a safe and sustainable rate of weight loss (0.5-2 pounds per week) | |
| Create a calorie deficit of 500-1000 calories per day to achieve this rate of weight loss | |
| For example, if your TDEE is 2,258 calories per day, you could aim to consume 1,258-1,758 calories per day to lose 0.5-1 pound per week | |
| Keep in mind that calorie needs are individual and can vary based on factors such as age, sex, weight, height, body composition, and activity level | |
| Consult a healthcare professional or a registered dietitian for personalized nutrition advice to determine the right calorie deficit for your specific needs and goals |
Next is to create a meal plan for it. Please use the next prompt to get the meal plan based on the calorie deficit it provided you.
Create a meal plan and a recipe according to the calorie deficit provided above
Here is an example meal plan ChatGPT provided.
| Meal | Calories |
|---|---|
| Breakfast | 400 |
| Snack (apple) | 100 |
| Lunch | 600 |
| Snack (yogurt) | 150 |
| Dinner | 700 |
| Dessert | 208 |
| Total: | 2158 |
Breakfast (400 calories)
Snack (100 calories)
Lunch (600 calories)
Snack (150 calories)
Dinner (700 calories)
Dessert (208 calories)
Total: 2258 calories
Here is the recipe for the chocolate chip cookie dough protein balls:
Ingredients:
Instructions:
Makes approximately 10 balls. Each ball is approximately 21 calories.
This meal plan is just a suggestion and can be modified to fit your individual needs and preferences. It’s important to eat a variety of nutrient-dense foods and to drink plenty of water throughout the day. Consult a healthcare professional for personalized nutrition advice.
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