ESTIMATE OF CALORIES AND MACRONUTRIENTS OF THE PERSONAL DIET

ESTIMATE OF CALORIES AND MACRONUTRIENTS OF THE PERSONAL DIET

1.-   10 – 18 years            TMB = 17,5 · P + 651  à   TMB = 17,5 · 63,5 + 651 = 1762,25

Light Activity à 1,55                     1762,25 · 1,55 = 2731,49 calories

2.- ANY DAY DIET

CALORIES CARBOHYDRATES PROTEINS FAT                                                                    BREAKFAST 250 g Milk 197,5 100 30 67,5 40 g Bisquits 192,8 110,4 11,2 25,2                                                                    MIDMORNING 100 g Apple 55 46 1,2 2,7                                                                   LUNCH 300 g Grilled Chicken 639 0 292,8 345,6 100 g Rice 366 326,4 26,4 8,1 75 g Sausages 231,75 2,7 39,3 189 125 g Yogurt 80 27,5 19,5 29,25                                                                   SNACK 120 g Chocolate Palm 648 292,8 24 324                                                                   DINNER 200 g Cod 630 0 600 30,6 100 g Chips 234 136 14,4 99 250 g Milk 197,5 100 30 67,5 40 g Bisquits 192,8 110,4 11,2 25,2                                                       TOTAL 3664,35 1252,2 1100 1233,65                         (MARGIN 100 KCAL BY MACRONUTRIENT)

CALORIES à 2731,49

CARBOHYDRATES à 50% = 1368 kcal       1268 – 1468 kcal

PROTEINS à 30% = 820 kcal                                720 – 920 kcal

FAT à 20% = 546 kcal                                      446 – 646 kcal

3. ADJUSTED DIET

	CALORIES	CARBHYDRATES	PROTEINS	FAT
BREAKFAST
250g Milk	197.5	100	30	247.5
100g Kiwi	53	43	3.2	5.4
MIDMORNING
100g Apple	58	60.8	1.2	1.8
LUNCH
100g Strawberrys	33	32	3.2	3.6
300g Bread	806	688.8	111.6	5.4
100g Rice	345	314.5	26.8	2.25
100g Cod	77	0	70	28
150g Hare	202.5	0	126	67.5
SNACK
100g Apple	58	60.8	1.2	1.8
DINNER
100g Kiwi	53	43	3.2	5.4
500g Tuna	670	0	496	180
400g Celery	84	52.8	17.6	0
TOTAL OF THE DAY	2637	1395,1	890,5	548,6

CALORIESà 2731,49 – 2637 = 94,49 kcal less

CARBOHYDRATESà 1395,1 – 1368 = 27,1 kcal de excess

PROTEINS à 890,5 – 820 = 70,5 kcal de excess

FAT à 548,6 – 546 = 2,6 kcal de excess