DIA 1
PESO: 102.5 kg / %BF: 21 / %BM: 37
need: 2173 / basal: 2119 / tdee: 2818 / dieta: 1763
proteina [4kcal] (2,4g/1kg): 246 g = 984 kcal carboidratos [4kcal] (2g/1kg): 205 g = 820 kcal (50% = 410) gordura [9kcal] (0,4g/1kg): 41 g = 369 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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