DIA 1 / 40
PESO: 101.6 kg / %BF: 23 / %BM: 34
need: 2152 / basal: 1972 / tdee: 2622 / dieta: 2216
proteina [4kcal] (2,4g/1kg): 243 g = 975 kcal carboidratos [4kcal] (2g/1kg): 203 g = 812 kcal (50% = 406) gordura [9kcal] (0,4g/1kg): 40 g = 365 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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