hermawatichesney's Journal, 06 Oct 21

Sarapan: weetabix, almond, prunes, 0% fat yoghurt, bapao isi lotus dan jeruk; Makan siang: English breakfast (telur, vegetarian sausages, jamur dan tomat); Makan malam: burger tempe dan salad.

Total kalori: 1300 kkal

Note:
BMR untuk BB sekarang = 999 kkal
TDEE untuk BB sekarang = 1549 kkal (intense exercise 3-4 kali seminggu -> each session 45-120 mins of elevated heart rate activity)

Link untuk menghitung BMR dan TDEE:
https://www.calculator.net/bmr-calculator.html
https://www.calculator.net/tdee-calculator.html

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1301 kcal

Fat: 42.19g | Prot: 76.27g | Carbs: 144.75g.   Breakfast: Almonds , Sam Pan Lotus Bun, Orange, Arla Skyr 0% Fat, Holland and Barret Dried Prunes, Tesco Skimmed Milk, Weetabix Weetabix. Lunch: Olive Oil , Tesco Whole Button Mushroom Tinned, Cherry Tomatoes, Richmond Meat Free Sausages, Hovis 7 Seeds Bread, Egg. Dinner: Cucumber (with Peel), Soy Sauce, Dijon Mustard, Tesco Bird Eye Chilli, Cherry Tomatoes, Hellmann's Lighter Than Light Mayonnaise , Tesco Brioche Burger Sesame Buns, Tofoo Tempe. more...

1680 kcal

Exercise: lari 10 km - 1 hour and 14 minutes, Resting - 14 hours and 46 minutes, Sleeping - 8 hours. more...