DIA 43/50
PESO = 99.5 kg / %BF: 27/ %BM: 34
need : 2109 / basal: 1938 / tdee : 2578
proteina [4kcal] (2,4g/1kg): 238 g = 955 kcal carboidratos [4kcal] (2g/1kg): 199 g = 796 kcal gordura [9kcal] (0,4g/1kg): 39 g = 358 kcal Total: 2109 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)
|