hermawatichesney's Journal, 24 Sep 21

Sarapan: muesli, almond, prunes dan 0% fat yoghurt; Makan siang: okonomiyaki dan salad; Makan malam: lasagna dan salad. Snack: apel.

Total kalori: 1390 kkal.

Note:
BMR untuk BB sekarang = 1010 kkal
TDEE untuk BB sekarang = 1566 kkal (intense exercise 3-4 kali seminggu -> each session 45-120 mins of elevated heart rate activity)

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

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1390 kcal

Fat: 33.96g | Prot: 80.57g | Carbs: 187.32g.   Breakfast: Harvest Morn Swiss Style Muesli, Orange, Arla Skyr 0% Fat, Holland and Barret Dried Prunes, Almonds. Lunch: Broccoli, Tesco Black Olives, Olive Oil, Lettuce, Cherry Tomatoes, Hellmann's Lighter Than Light Mayonnaise, Okonomiyaki sauce, Water , Sesame Oil, Onions, Savoy Cabbage, Hikari Miso Organic White Miso, White Flour, Egg. Dinner: Cucumber (with Peel), Lettuce, Lasagna. Snacks/Other: Gala Apples. more...

1639 kcal

Exercise: lari 10 km - 1 hour and 11 minutes, Resting - 14 hours and 49 minutes, Sleeping - 8 hours. more...