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.
Hello Elía!
ReplyDeleteFirst of all, you had to upload to the blog only exercise 3. On the other hand, your comment is somewhat confusing, you could explain it better.