opinioni ?????

[il cardi]

Your data
Weight 90 kg
Height 174 cm
Age 45 years

Basic TDEE
Man 1863
Woman 1631

Exercise/week 1,2 ← Choose one of following
1,20 if 0 days/week
1,38 if 3 days/week
1,42 if 4 days/week
1,46 if 5 days/week
1,50 if 6 days/week

TDEE with exercises
Man 2236
Woman 1957

Goal for days ON Lose weight Increase weight
Extreme Aggressive Normal Mantain Minimum Normal Aggressive
Man 1788 1900 2124 2236 2347 2459 2571
Woman 1565 1663 1859 1957 2055 2153 2250

TDEE choosen 1900 ← Choose one from table above

Macros needed per day ON
Protein 180 g 720 kcal
Carbohydrates 123 g 492 kcal
Fats 77 g 689 kcal
Total 1900 kcal

Macros needed per day OFF
Protein 180 g 720 kcal
Carbohydrates 61 g 245 kcal
Fats 77 g 689 kcal
Total 1653 kcal

up