Mohon saranya dong kalau beratku 90 kg kebutuhan kalori hariannya berapa ya, terus kalau mau nurunin bb kira-kira yang di pangkas brp kalori?
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198.4 lb
Lost so far: 8.8 lb.
Still to go: 77.2 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 07 December 2021:
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1208 kcal
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Fat: 57.45g | Prot: 59.05g | Carb: 121.12g.
Lunch: Nasi Jagung, Perkedel Jagung, Daging Paha Ayam (Ayam Pedaging, Dipanggang, Dimasak), Ceker, Tomat, Telur Rebus, Tumis Kangkung. Dinner: Telur Rebus, Bawang Putih, Kentang Rebus, Udang, Tempe Goreng. Snacks/Other: Aqua Air Mineral, Kraft Cheddar, Popcorn. more...
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gaining 0.1 lb a week
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Comments
coba cek di goggle...cari tdee kamu berapa..kurangi 200-500 kalori dari tdee..
07 Dec 21 by member: dwi ardyah
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Hai ka yang pertama kaka lakukan dulu ini
Ukur BB skrg, ukur TB, ukur lingkar leher, ukur waist & ukur Hip
Lalu kaka cek Bodyfat ( cari aja kalkator nya di google ) stelah dapat persentase bodyfat kaka berapa, maka kaka cari kalkulator tdee
Nanti ada hasil nya , untuk defisit nya dibawah tdee itu ka tapi diatas BMR
07 Dec 21 by member: rhinnaf
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Terimakasih kak atas sarannya🙏🏻
08 Dec 21 by member: shintaq
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