hermawatichesney's Journal, 19 November 2021

Sarapan: jeruk, 0% fat yoghurt dan ubi (279 kkal); Makan siang: okonomiyaki dengan topping daging ayam, mayonnaise dan saos okonomiyaki (481 kkal); Makan malam: Mexican taco - taco shells, daging sapi tumis, salsa, sayuran dan keju rendah lemak (456 kkal); Snack: bapia kacang hijau (159 kkal - tidak difoto)

Total kalori: 1375 kkal

Note:
Tahap akhir menurunkan BB ke 44 kg. Target rata-rata kalori harian/minggu = 1300 kkal.
BMR untuk BB sekarang = 968 kkal
TDEE untuk BB sekarang = 1501 kkal (3-4 times a week of 45-120 mins of exercise )

Link untuk menghitung BMR dan TDEE:
https://www.calculator.net/bmr-calculator.html
https://www.calculator.net/tdee-calculator.html

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1375 kcal

Fat: 44.65g | Prot: 80.18g | Carb: 167.37g.   Breakfast: Boiled Sweetpotato (with Peel, Fat Not Added in Cooking), Oranges, Tesco 0% Fat Natural Yoghurt. Lunch: Olive Oil , Okonomiyaki, Hellmann's Lighter Than Light Mayonnaise , Okonomiyaki sauce, Tesco Eastman Sliced Cooked Chicken. Dinner: Tesco Mild Salsa, Pilgrims Mature Lighter Cheese, Tesco Taco Shells, Tesco Lean Beef Minced 5% Fat, Onions, Iceberg Lettuce (Includes Crisphead Types) , Cucumber (with Peel), Tomatoes. Snacks/Other: Sun Fung Mung Bean Patties (Pia). more...

1635 kcal

Activities & Exercise: lari 10 km - 1 hour and 42 minutes, Resting - 14 hours and 18 minutes, Sleeping - 8 hours. more...