MaverickVespa's Journal, 10 February 2016

PESO = 88,4 kg
basal: 1993
tdee: 2590
%BF: 15

proteina (2,4g/1kg): 212 g = 848 kcal
carboidratos (2g/1kg): 176 g = 707 kcal
gordura (1g/2,5kg): 35 g = 318 kcal
total 1873 kcal

1g carbo = 4 kcal
1g proteina = 4 kcal
1g gordura = 9 kcal

LBM = (1 – BF%) * total body weight
BMR = 370 + (21.6 * LBM)
TDEE = BMR * 1,2 (if you exercise 1 to 3 hours per week)

194.9 lb Lost so far: 34.4 lb.    Still to go: 18.5 lb.    Diet followed reasonably well.

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866 kcal

Fat: 31.85g | Prot: 85.74g | Carb: 57.16g.   Lunch: LeBon Peito de Frango Empanado. more...

2743 kcal

Activities & Exercise: Walking (moderate) - 3/mph - 30 minutes, Weight Training (moderate) - 1 hour, Sleeping - 6 hours, Resting - 16 hours and 30 minutes. more...