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  • Calories Needed For A 19 Year Old, 40 KG Female

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    John JAROENBOWORNKIT
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    This document provides a TDEE (total daily energy expenditure) calculator summary for a 19-year-old female who is 154cm tall, weighs 40kg, and engages in light exercise. It estimates her maintenance calories are 1,521 per day. It also lists her ideal weight range, BMI score, sample macronutrient breakdowns for maintenance, cutting, and bulking, and recommends key tools like a food scale, bathroom scale, and calorie tracking app for monitoring calories. Finally, it recommends omega-3 fish oil and vitamin D supplements as important for women.

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    Calories Needed for a 19 Year Old, 40 Kg Female

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    This document provides a TDEE (total daily energy expenditure) calculator summary for a 19-year-old female who is 154cm tall, weighs 40kg, and engages in light exercise. It estimates her maintenance calories are 1,521 per day. It also lists her ideal weight range, BMI score, sample macronutrient breakdowns for maintenance, cutting, and bulking, and recommends key tools like a food scale, bathroom scale, and calorie tracking app for monitoring calories. Finally, it recommends omega-3 fish oil and vitamin D supplements as important for women.

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    31 views1 page

    Calories Needed For A 19 Year Old, 40 KG Female

    Uploaded by

    John JAROENBOWORNKIT
    This document provides a TDEE (total daily energy expenditure) calculator summary for a 19-year-old female who is 154cm tall, weighs 40kg, and engages in light exercise. It estimates her maintenance calories are 1,521 per day. It also lists her ideal weight range, BMI score, sample macronutrient breakdowns for maintenance, cutting, and bulking, and recommends key tools like a food scale, bathroom scale, and calorie tracking app for monitoring calories. Finally, it recommends omega-3 fish oil and vitamin D supplements as important for women.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    TDEE Calculator

    YOUR STATS Like Share

    You are a 19 year old female who is 154 cm tall and weighs
    40 kg while doing Light Exercise.

    You left the body fat percentage field blank. A more


    accurate formula is used to estimate your TDEE when
    you know it. To learn your body fat percentage with
    calipers, click here

    Your Maintenance Calories

    1,521
    calories per day

    10,650
    calories per week

    Based on your stats, the best estimate for your maintenance


    calories is
    1,521 calories per day based on the Mifflin-St Jeor Formula,
    which is widely known to be the most accurate. The table
    below shows the difference if you were to have selected a
    different activity level.

    Basal Metabolic Rate 1,107 calories per day

    Sedentary 1,328 calories per day

    Light Exercise 1,521 calories per day

    Moderate Exercise 1,715 calories per day

    Heavy Exercise 1,909 calories per day

    Athlete 2,102 calories per day

    Ideal Weight: 47-54 kg


    Your ideal body weight is estimated to be between 47-54
    kg based on the various formulas listed below. These
    formulas are based on your height and represent averages
    so don't take them too seriously, especially if you lift
    weights.

    G.J. Hamwi Formula (1964) 47 kg

    B.J. Devine Formula (1974) 47 kg

    J.D. Robinson Formula (1983) 50 kg

    D.R. Miller Formula (1983) 54 kg

    BMI Score: 16.9


    Your BMI is 16.9, which means you are classified as
    Underweight…

    People who use this simple tool are usually in


    significantly better shape versus people who don't.

    18.5 or less Underweight

    18.5 – 24.99 Normal Weight

    25 – 29.99 Overweight

    30+ Obese

    Macronutrients

    Maintenance Cutting Bulking

    These macronutrient values reflect your maintenance calories


    of 1,521 calories per day.

    Moderate Carb (30/35/35)

    114g
    protein

    59g
    fats

    133g
    carbs

    Lower Carb (40/40/20)

    152g
    protein

    68g
    fats

    76g
    carbs

    Higher Carb (30/20/50)

    114g
    protein

    34g
    fats

    190g
    carbs

    There are 4 calories per gram of both protein and carbohydrates, and 9
    calories per gram of fats.

    Not sure what to eat? EatThisMuch.com will automatically


    generate perfect meal plans for you

    Calorie Tracking Tools


    There are only 3 tools required for tracking your calories
    effectively…

    Food Scale
    You'll need a food scale to accurately measure the
    calories of the food you're eating (most people
    underestimate big time!)

    Check out this Food scale

    Bathroom Scale
    You'll need a bathroom scale to periodically weigh
    yourself so you can track your results.

    Check out this bathroom scale

    MyFitnessPal App
    You'll need to enter everything you eat into a calorie
    tracker app like MyFitnessPal

    MyFitnessPal is what most people use and works on


    iOS/Android.

    Alternative: Cronometer is really good for tracking your


    micronutrients to find deficiencies

    2 Supplements Every Woman Should


    Take

    Omega-3 Fish Oil


    Scientists keep screaming it. Keep your Omega 3 –
    Omega 6 ratios balanced, as an imbalance is proven to
    cause inflammation, and inflammation is proven to lead
    to disease. The typical western diet gets tons of Omega
    6 already (I've heard as high as 16:1!), so it's generally
    recommended that most people take a fish oil
    supplement. Check out this high quality Omega-3. Note:
    Fish oil pills do go rotten, so if you have some at home,
    cut one open and smell it. If it smells bad, then it's
    spoiled and do not eat it. Only take fresh fish oil pills.
    Fish oil supplements are fat soluble .

    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 supplement. Note:
    Vitamin-D is a fat 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 will provide


    you with personalized recommendations.

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