DIA 25/50
PESO = 101.2 kg / %BF: 28/ %BM: 33
need : 2144 / basal: 1943 / tdee : 2585
proteina [4kcal] (2,4g/1kg): 242 g = 971 kcal carboidratos [4kcal] (2g/1kg): 202 g = 809 kcal gordura [9kcal] (0,4g/1kg): 40 g = 364 kcal Total: 2144 kcal
LBM = (1 – BF%) * total body weight BMR = 370 + (21.6 * LBM) TDEE = BMR * 1,33 (if you exercise 3 to 5 hours per week)
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