hermawatichesney的日记, 2021年10月26日

Sarapan: weetabix, shredded wheat dan 0% fat yoghurt (266 kkal); Makan siang: salad dan burger -  brioche burger bun, beans burger patty, telur & mayonnaise (479 kkal); Makan malam: chicken kiev, cheese & tomatoes flatbread dan salad (445 kkal)

Total kalori: 1190 kkal

Note:
Tahap 2 menurunkan BB. Target kalori harian rata-rata per minggu = 1274 kkal.
BMR untuk BB sekarang = 989 kkal
TDEE untuk BB sekarang = 1533 kkal (3-4 times a week of 45-120 mins of intense 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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1190 千卡

脂肪: 39.40克 | 蛋白质: 70.15克 | 碳水物: 129.07克.   早餐: Arla Skyr 0% Fat, Weetabix Weetabix, Nestle Shredded Wheat. 午餐: Egg, Lettuce, Cherry Tomatoes, Love Beets Cooked Beets, Hellmann's Lighter Than Light Mayonnaise , Ballymaloe Tomato Relish, Naked Vegetables Spicy Bean Burger, Warburtons Brioche Burger Buns. 晚餐: Love Beets Cooked Beets, Lettuce, Cherry Tomatoes, Cucumber (with Peel), Tesco Cheese and Tomato Flatbread , Tesco Cheese and Bacon Chicken Kiev. 更多的......