1.-
Formula: TMB=12,2
x peso + 746
The result it has to be multiplied by 1,2.
TMB = 12,2 x 49,8 + 746 es 1353,56
1353,56 x 1,2 = 1624,272 cal. = Kcal.
that I can consume per day
Carbohydrates(50%)=
812,136 Kcal.
Proteins (30%)= 487,2816 Kcal.
Fats (20%)= 324,8544 Kcal.
2.-
Comida:
Milk (a bowl):
79 Kcal.
-Carbohydrates: 10g. = 40 Kcal.
-Proteins:
3g. = 12 Kcal.
-Fats:
3g.= 27 Kcal.
Lentils (100g.): 340 Kcal.
-Carbohydrates: 60,1g. = 240,4 Kcal.
-Proteins:
24,7g. = 98,8 Kcal.
-Fats:
1,1g. = 9,9 Kcal.
Bread (100g.):
2x269 Kcal. = 538 Kcal.
-Carbohydrates: 50,5g. x 2 = 404 Kcal.
-Proteins:
8,2g. x 2 = 65,6 Kcal.
-Fats:
1,1g. x 2 = 19,8 Kcal.
Apple: 2x58 Kcal.= 116
Kcal.
-Carbohydrates: 15,2 g. = 121,6 Kcal.
-Proteins:
0,3 g. = 2,4 Kcal.
-Fats:
0,2 g. = 3,6 Kcal.
Turkey fillets: 268 Kcal.
-Carbohydrates: 0,5 g. = 2 Kcal.
-Proteins:
20 g. = 80Kcal.
-Fats:
20,1 = 180,9 Kcal.
Chocolate with milk (2 ounces): 2 x 542 Kcal.= 1084 Kcal.
-Carbohydrates: 54 g. = 432 Kcal.
-Proteins:
6 g. = 48 Kcal.
-Fats:
33,5 g. = 301,5 Kcal.
Sole (1): 87 Kcal.
-Carbohydrates: 0 g. = 0Kcal.
-Proteins:
19 g. = 76 Kcal.
-Fats:
0,5 g. = 4,5 Kcal.
In total, the amount of cal. that I consume in this diet is about 1611 cal. per day
The total of carbohydrates that I consume is about 1240Kcal. of the 812,136 Kcal. that I should consume.
’’’’ of proteins ’’’’ es de 382,8
’’’’ 487,2816 Kcal.
’’’’ of fats """ is about 386,4 Kcal. of the 324,8544 Kcal. """"
If I so this, I will consume per day 1611 Kcal.
3.-
Fresh coconut: 296 Kcal.
-Carbohydrates: 13,7g. = 54,8 Kcal.
-Proteins:
3,5g. = 14 Kcal.
-Fats:
27,2g. = 244,8 Kcal.
Banana: 2 x 85 Kcal.= 170Kcal.
-Carbohydrates: 22,2g. (x2) = 177,6 Kcal.
-Proteins:
1,1g. (x2) = 8,8 Kcal.
-Fats:
0,2g. (x2) = 3,6Kcal.
Apple: 2 x 58 Kcal. = 116
Kcal.
-Carbohydrates: 15,2g. x 2 = 121,6 Kcal.
-Proteins:
0,3g. (x2) = 2,4 Kcal.
-Fats:
0,2g. (x2) = 3,6 Kcal.
Fig: 62 Kcal.
-Carbohydrates: 15,6 g. = 62,4 Kcal.
-Proteins:
1,2 g. = 4,8 Kcal.
-Fats:
0,2 g. = 1,8 Kcal.
Yogurt with fibers and fruits:
71 Kcal.
-Carbohydrates: 12,5 g.= 50 Kcal.
-Proteins:
4,7g. = 18,8 Kcal.
-Fats:
0,2g. = 1,8 Kcal.
-Carbohydrates: 10g.= 40 Kcal.
-Proteins:
3g. = 12 Kcal.
-Fats:
11g. = 99
White rice: 363 Kcal.
-Carbohydrates: 75 Kcal.
-Proteins:
8,5 Kcal.
-Fats:
2,8 Kcal.
Lentils: 340 Kcal.
-Carbohydrates: 60,1g. = 240,4 Kcal.
-Proteins:
24,7g. = 98,8 Kcal.
-Fats:
1,1g. = 9,9 Kcal.
Chick giblets: 103 Kcal.
-Carbohydrates: 0,1g. = 0,4 Kcal.
-Proteins:
17,5g. = 70 Kcal.
-Fats:
3,1g. = 27,9 Kcal.
Soil: 87 Kcal.
-Carbohydrates: 0 g. = 0 Kcal.
-Proteins:
19g. = 76 Kcal.
-Fats:
0,5g. = 4,5 Kcal.
Egg-white: 341 Kcal.
-Carbohydrates: 1g.= 4 Kcal.
-Proteins:
11g. = 44 Kcal.
-Fats:
0,2g. = 1,8 Kcal.
Chicken breast: 111Kcal.
-Carbohydrates: 0 g.= 0 Kcal.
-Proteins:
22,39 g. = 89,56 Kcal.
-Fats:
1,75 g. = 15,75 Kcal.
The total of carbohydrates that I'll consume if I follow this diet it'll be about 824,2 Kcal. of 812,136 Kcal. that I have to consume
’’’’ of proteins ‘’’’447,66 Kcal.
of 487,2816 Kcal. ’’’’’’
’’’’ of fats ’’’’ 417,25 of 324,8544
Kcal.’’’’
If I do this diet, I will consume Kcal.
Changes: The changes that I do in my diet as you can see, is a lot, for example:
It seems like I have to eat more food, but if we compare, all the things that I cosume in my actual diet, I will change some foods like the 1 ounce of chocolate for 2 apples and it will full myself like the othe ounce that I "eliminate" and for other much healthy and this process with all the food that I see that other food could be better for me and my body.
