Precision Nutrition Blueprint

**Advanced Calculator and Meal Plan** ### Personal Information - **Age**: 30 - **Gender**: Female - **Height**: 165 cm - **Weight**: 68 kg - **Activity Level**: Moderate (exercises 3-4 times a week) - **Dietary Preferences**: Vegetarian - **Health Goals**: Weight Loss - **Allergies**: Nuts ### Calculator Results #### Daily Caloric Requirements - **Total Daily Energy Expenditure (TDEE)**: 2000 kcal/day #### Macronutrient Breakdown - **Protein**: 25% of total calories (125g) - **Carbohydrates**: 50% of total calories (250g) - **Fats**: 25% of total calories (55g) #### Hydration Needs - **Daily Water Intake**: 2.5 liters ### Meal Plan #### Breakfast (7:00 AM) - **Meal**: Greek yogurt with mixed berries and honey - **Portion Size**: 1 cup Greek yogurt, 1/2 cup mixed berries, 1 tbsp honey - **Calories**: 250 kcal #### Morning Snack (10:00 AM) - **Meal**: Apple slices with sunflower seed butter - **Portion Size**: 1 medium apple, 2 tbsp sunflower seed butter - **Calories**: 200 kcal #### Lunch (1:00 PM) - **Meal**: Quinoa and black bean salad with avocado dressing - **Portion Size**: 1 cup quinoa, 1/2 cup black beans, 1/4 avocado, mixed greens - **Calories**: 400 kcal #### Afternoon Snack (4:00 PM) - **Meal**: Carrot sticks with hummus - **Portion Size**: 1 cup carrot sticks, 1/4 cup hummus - **Calories**: 150 kcal #### Dinner (7:00 PM) - **Meal**: Stir-fried tofu with vegetables and brown rice - **Portion Size**: 1 cup brown rice, 1/2 cup tofu, 1 cup mixed vegetables - **Calories**: 500 kcal #### Evening Snack (9:00 PM) - **Meal**: Mixed fruit salad - **Portion Size**: 1 cup mixed fruits (without nuts) - **Calories**: 100 kcal ### Nutritional Summary - **Total Daily Calories**: 1600 kcal - **Total Protein**: 120g - **Total Carbohydrates**: 245g - **Total Fats**: 55g - **Total Water Intake**: 2.5 liters ### Notes - **Adjust portions** based on hunger levels and activity. - **Hydrate consistently** throughout the day. - **Diversify meals** within dietary preferences to avoid monotony.