Calories Needed For A 23 Year Old, 77 KG Male
Calories Needed For A 23 Year Old, 77 KG Male
Calories Needed For A 23 Year Old, 77 KG Male
bodyfat
You're a 23 y/o Male who is 170 cm tall & weighs 77 kg being Sedentary 16 % Re-Calculate
optional
Your Maintenance Calories Based on your stats, the best estimate for your maintenance calories is
2,121 calories per day based on the Katch-McArdle Formula, which is widely
known to be the most accurate when body fat is provided. The table below
2,121 shows the difference if you were to have selected a different activity level.
30+ Obese
Macronutrients
Maintenance Cutting Bulking 30/35/35 means 30% protein, 35% fats, 35% carbs
These macronutrient values reflect your maintenance calories of 2,121 calories per day.
There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.
Food Scale
You'll need a food scale to accurately measure the calories of the food you're eating (most
people underestimate big time!)
Bathroom Scale
You'll need a bathroom scale to periodically weigh yourself so you can track your results.
(https://tdeecalculator.net/link/?
id=bathroomscale&c=PT)
MyFitnessPal App
You'll need to enter everything you eat into a calorie tracker app like MyFitnessPal
MyFitnessPal (https://tdeecalculator.net/link.php?
id=myfitnesspal&a=23&b=27&c=PT&d=desktop&g=male) is what most people use and works
(http://myfitnesspal.com)
on iOS/Android.
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Calories Needed for a 23 year old, 77 kg Male 19/04/23, 19:34
Vitamin-D
Vitamin-D is the most important vitamin that the majority of people are deficient in. It's present
in very few foods and most people aren't in the sun enough to satisfy the amount of Vitamin-D
they need, especially in the winter. Check out this 5,000 IU Vitamin-D
(https://tdeecalculator.net/link/?id=vitamind&c=PT) supplement. Note: Vitamin-D is a fat
(https://tdeecalculator.net/link/?
id=vitamind&c=PT) soluble vitamin so eat some healthy fats with it (I like olive oil, which is very high in Omega 6
so you'll need that fish oil supplement).
Want to optimize your vitamin intake? This tool (https://vitamincalculator.net/) will provide you with personalized
recommendations.
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