hermawatichesney's Journal, 08 Oct 21

Sarapan: muesli, 0% fat yoghurt, bapao isi lotus dan jeruk; Makan siang: nasi goreng kuning, shoyu tamago, tempe dan soy & chilli calamari; Makan malam: chicken kiev, cheese & tomato flatbread dan salad.

Total kalori: 1310 kkal

Note:
BMR untuk BB sekarang = 997 kkal
TDEE untuk BB sekarang = 1546 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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1309 kcal

Fat: 46.24g | Prot: 73.50g | Carbs: 130.15g.   Breakfast: Harvest Morn Swiss Style Muesli, Arla Skyr 0% Fat, Sam Pan Lotus Bun. Lunch: Shallots , Soy Sauce, Oyster Mushroom, Cooked Rice, Tofoo Tempe, Tesco Bird Eye Chilli, Garlic , Egg, Broccoli, Tesco Choi Sum, The Tasty Catch Co Soy & Chilli Calamari. Dinner: Lettuce, Cherry Tomatoes, Cucumber (with Peel), Tesco Cheese and Tomato Flatbread , Tesco Cheese and Bacon Chicken Kiev. Snacks/Other: Orange. more...

1674 kcal

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