hermawatichesney's Journal, 07 Oct 21

Sarapan: muesli, 0% fat yoghurt, skimmed milk dan jeruk; Makan siang: bubur oatmeal dan tumis tempe & sayuran; Makan malam: chicken katsu, nasi dan salad.

Total kalori: 1200 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

---

1200 kcal

Fat: 33.35g | Prot: 79.08g | Carbs: 119.21g.   Breakfast: Tesco Skimmed Milk, Arla Skyr 0% Fat, Harvest Morn Swiss Style Muesli. Lunch: Tesco Whole Button Mushroom Tinned, Tesco Bird Eye Chilli, Tesco Choi Sum, Garlic , Broccoli, Tesco Scottish Oats Porridge, Tofoo Tempe. Dinner: Katsu sauce, Tesco Breaded Chicken, Cooked Rice, Lettuce, Cherry Tomatoes, Cucumber (with Peel). Snacks/Other: Orange. more...

1446 kcal

Exercise: lari 6 km - 37 minutes, Resting - 15 hours and 23 minutes, Sleeping - 8 hours. more...