Dieta 2225kcal moderada ativa

Frmula de Harris e Benedict com exerccio moderado
66 + [13,7 X peso (kg)] + [5 X altura (cm)] - [6,8 X idade (anos)]

Peso 73 Kg
Altura 178 cm
Idade 36 Anos
Calorias Dirias: 1711.3
Considerando o tipo de actividade segundo a Tabela seguinte
Muito Sedentrio 25%
Sedentrio 30%
Moderadamente activo 40%
Muito Activo 50%
Actividade 30%
Necessidade Calrica diria: 2225 Kcal
Regras a Seguir:
Todas as refeies divididas em:
55% Hidratos Carbono 1224 Kcal
30% Protena 667.4 Kcal
15% Lpidos 333.7 Kcal
Diviso Calrica
Horas % Cal Cal
Pequeno Almoo 07.30 20% 444.9
Meio da Manh 19.00 15% 333.7
Almoo 13.00 25% 556.2
Dieta pessoal
Refeio
Lanche 16.00 15% 333.7
Jantar 19.00 20% 444.9
Ceia 22.00 5% 111.2
Grupos Alimentares:
Grupo 1 Carne, Peixe e Ovos Fornecem Protenas, Fsforo, Ferro e Vit.A
Grupo 2 Leite e Queijo Fornecem Protenas, Clcio e Vit B
Grupo 3 Matrias Gordas Fornecem Lpidos, Vit.A e Vit.D
leos vegetais contm cidos gordos insaturados
- bons (peixe)
leos animais contm cidos gordos saturados
- maus (leite, manteiga, queijo, gorduras de carne)
Grupo 4 Po, Cereais e Batatas Fornecem HC, Ferro e Vit.B
Grupo 5 Frutas e Legumes Fornecem Vit.A, Vit.C, gua, sais minerais, fibra e alguns HC
Dieta pessoal
Fornecem Protenas, Fsforo, Ferro e Vit.A
leos vegetais contm cidos gordos insaturados
leos animais contm cidos gordos saturados
- maus (leite, manteiga, queijo, gorduras de carne)
Fornecem Vit.A, Vit.C, gua, sais minerais, fibra e alguns HC
Pequeno Almoo - 07.30h
Alimento Dose Kcal Protena H.C.
Total 0.0 0.0 0.0
Meio da Manh - 10.00h
Total 0.0 0.0 0.0
Almoo - 13.00h
Total 0.0 0.0 0.0
Lanche - 16.00h
Refeies
Total 0.0 0.0 0.0
Jantar - 19.00h
Total 0.0 0.0 0.0
Ceia - 22.00h
Total 0.0 0.0 0.0
Objectivo 2,225 667 1,224
Kcal Protena H.C.
Total Dirio 0.0 0.0 0.0
Lpidos
0.0
Lpidos
0.0
Lpidos
0.0
Lpidos
Refeies
0.0
Lpidos
0.0
Lpidos
0.0
334
Lpidos
0.0
Composto Alimento Confeccionado Batido 40 g Whey Fuel + 200 ml Leite Magro
Composto Alimento Confeccionado Batido 40 g Whey Fuel + 200 ml Leite Magro + 30 g Alpen
Cereais e Derivados Alimento Pr-preparado Cerveja
Carne, peixe e Ovos Alimento Pr-preparado Atum ao natural Ramirez
Carne, peixe e Ovos Alimento Pr-preparado Centros Frango no forno Campo Frio Vuelta
Carne, peixe e Ovos Alimento Pr-preparado Centros Per no forno Campo Frio Vuelta
Carne, peixe e Ovos Alimento Natural Bacalhau (seco)
Carne, peixe e Ovos Alimento Natural Bacalhau (fresco)
Carne, peixe e Ovos Alimento Natural Camaro (fresco)
Carne, peixe e Ovos Alimento Natural Camaro (seco)
Carne, peixe e Ovos Alimento Natural Caranguejo
Carne, peixe e Ovos Alimento Natural Carne bovina
Carne, peixe e Ovos Alimento Natural Carne cabrito/ovelha
Carne, peixe e Ovos Alimento Natural Carne Frango
Carne, peixe e Ovos Alimento Natural Carne Per
Carne, peixe e Ovos Alimento Natural Carne porco (magro)
Carne, peixe e Ovos Alimento Natural Carne vitela
Carne, peixe e Ovos Alimento Natural Carne coelho
Carne, peixe e Ovos Alimento Natural Corao bovino
Carne, peixe e Ovos Alimento Natural Fgado bovino
Carne, peixe e Ovos Alimento Natural Lentilhas
Carne, peixe e Ovos Alimento Natural Lngua de vaca
Carne, peixe e Ovos Alimento Pr-preparado Linguia
Carne, peixe e Ovos Alimento Pr-preparado Linguia mista
Carne, peixe e Ovos Alimento Natural Miolos de vaca
Carne, peixe e Ovos Alimento Pr-preparado Mortadela
Carne, peixe e Ovos Alimento Natural Ostra
Carne, peixe e Ovos Alimento Natural Ovo
Carne, peixe e Ovos Alimento Natural Ovo (clara)
Carne, peixe e Ovos Alimento Natural Ovo (gema)
Carne, peixe e Ovos Alimento Pr-preparado Pat de fgado
Carne, peixe e Ovos Alimento Natural Pescada
Carne, peixe e Ovos Alimento Pr-preparado Presunto
Carne, peixe e Ovos Alimento Natural Rim de vaca
Carne, peixe e Ovos Alimento Natural Salmo
Carne, peixe e Ovos Alimento Pr-preparado Salsicha
Carne, peixe e Ovos Alimento Pr-preparado Sardinha (azeite)
Carne, peixe e Ovos Alimento Pr-preparado Sardinha (tomate)
Carne, peixe e Ovos Alimento Natural Sardinha fresca
Carne, peixe e Ovos Alimento Pr-preparado Torresmos
Carne, peixe e Ovos Alimento Pr-preparado Toucinho
Composto Alimento Confeccionado 1 Tosta Integral Bimbo + 1 fatia Queijo Linha 0 Nestl
Cereais e Derivados Alimento Pr-preparado Alpen Light Crispy Crunchy Chocolate
Cereais e Derivados Alimento Pr-preparado Barras Kellogs Special K Chocolate
Pg 9 / 27
Cereais e Derivados Alimento Pr-preparado Kellogs Special K Cereais Chocolate
Cereais e Derivados Alimento Pr-preparado Bolacha Integral Aveia Diese
Cereais e Derivados Alimento Pr-preparado Bolacha Integral Snack Pr-alimentar
Cereais e Derivados Alimento Pr-preparado Po Integral Centeio
Cereais e Derivados Alimento Pr-preparado Tostas Integrais Bimbo (1dose = 2 Tostas)
Cereais e Derivados Alimento Pr-preparado Caldo Knorr Galinha
Cereais e Derivados Alimento Pr-preparado Aucar branco
Cereais e Derivados Alimento Pr-preparado Aucar mascavo
Cereais e Derivados Alimento Natural Arroz branco
Cereais e Derivados Alimento Natural Arroz integral
Cereais e Derivados Alimento Natural Aveia
Cereais e Derivados Alimento Natural Batata
Cereais e Derivados Alimento Natural Batata Doce
Cereais e Derivados Alimento Pr-preparado Bolachas
Cereais e Derivados Alimento Natural Caf
Cereais e Derivados Alimento Natural Centeio
Cereais e Derivados Alimento Natural Cevada
Cereais e Derivados Alimento Natural Chicria
Cereais e Derivados Alimento Pr-preparado Chocolate
Cereais e Derivados Alimento Pr-preparado Esparguete
Cereais e Derivados Alimento Pr-preparado Farinha Centeio
Cereais e Derivados Alimento Pr-preparado Farinha Integral
Cereais e Derivados Alimento Pr-preparado Farinha Mandioca
Pg 10 / 27
1 un 121.0 14.8 13.5 1.1
1 un 237.1 18.0 33.8 3.6
100 g 42.0 0.3 5.1 0.0
100 g 98.0 23.6 0.0 0.4
100 g 84.0 18.0 0.7 1.0
100 g 84.0 19.0 0.7 0.6
100 g 363.0 81.8 0.0 2.8
100 g 68.0 16.0 0.0 0.3
100 g 86.0 17.3 2.5 0.2
100 g 293.0 63.0 15.6 2.2
100 g 100.0 16.1 0.6 1.6
100 g 244.0 18.7 0.0 18.2
100 g 232.0 18.4 0.0 14.2
100 g 140.0 19.6 0.2 6.8
100 g 138.0 20.5 0.2 6.1
100 g 164.0 20.0 0.4 9.1
100 g 190.0 19.1 0.0 12.0
100 g 173.0 21.0 0.7 9.0
100 g 115.0 17.0 0.4 3.4
100 g 134.0 19.8 3.6 3.9
100 g 346.0 23.7 61.0 1.3
100 g 190.0 16.0 0.9 13.2
100 g 350.0 23.0 1.1 29.0
100 g 182.0 16.5 2.5 11.7
100 g 134.0 10.4 0.8 9.6
100 g 310.0 20.3 0.6 25.0
100 g 63.0 7.5 3.5 1.7
100 g 146.0 11.4 2.7 9.8
100 g 53.0 11.0 1.0 0.2
100 g 341.0 16.0 0.6 29.0
100 g 395.0 15.8 2.2 37.0
100 g 94.0 19.5 0.0 1.7
100 g 320.0 16.0 0.0 28.0
100 g 124.0 16.8 1.8 5.0
100 g 192.0 19.8 0.0 12.5
100 g 330.0 16.8 0.0 23.1
100 g 312.0 20.5 0.5 24.4
100 g 196.0 18.7 1.7 12.2
100 g 270.0 23.0 0.0 18.0
100 g 541.0 9.1 0.0 55.0
100 g 650.0 9.0 1.6 66.0
1 un 62.0 4.7 6.9 1.7
100 g 387.0 10.6 67.7 8.2
100 g 390.0 9.0 73.0 7.0
Pg 11 / 27
100 g 390.0 15.0 72.0 4.5
100 g 480.3 11.1 57.9 22.7
100 g 491.0 8.3 63.9 22.5
100 g 232.0 10.4 45.5 0.9
100 g 325.0 12.7 67.1 0.1
100 g 335.0 10.0 35.0 15.0
100 g 396.0 0.0 99.0 0.0
100 g 360.0 0.4 90.6 0.5
100 g 360.0 7.2 79.7 0.6
100 g 355.0 7.2 77.6 1.5
100 g 390.0 14.2 68.4 7.4
100 g 80.0 2.2 18.0 0.1
100 g 132.0 1.3 28.6 0.3
100 g 393.0 8.0 74.6 10.0
100 g 6.0 0.3 0.8 0.1
100 g 334.0 12.1 73.4 1.7
100 g 348.0 9.7 75.4 1.9
100 g 23.0 2.2 3.9 0.3
100 g 462.0 12.0 60.5 32.0
100 g 340.0 12.0 72.0 16.0
100 g 330.0 13.2 71.2 1.7
100 g 342.0 12.1 72.0 1.6
100 g 331.0 1.6 82.1 0.5
Pg 12 / 27
Grupo Alimentar Tipo de Alimento
Composto Alimento Confeccionado
Cereais e Derivados Alimento Pr-preparado
Carne, peixe e Ovos Alimento Pr-preparado
Carne, peixe e Ovos Alimento Natural
Cereais e Derivados Alimento Natural
Frutas e Legumes Alimento Pr-preparado
Frutas e Legumes Alimento Natural
Leite e Derivados Alimento Pr-preparado
Leite e Derivados Alimento Natural
Matrias Gordas Alimento Pr-preparado
Matrias Gordas Alimento Natural
Matrias Gordas Alimento Pr-preparado
Suplementos Protenas
Alimentos Dose Kcal Prot.
Batido 40 g Whey Fuel + 200 ml Leite Magro 1 121.0 14.8
Batido 40 g Whey Fuel + 200 ml Leite Magro + 30 g Alpen 1 237.1 18.0
Cerveja 0.0 0.0
Atum ao natural Ramirez 84 82.3 19.8
Centros Frango no forno Campo Frio Vuelta 100 84.0 18.0
Centros Per no forno Campo Frio Vuelta 105 88.2 20.0
Bacalhau (seco) 0.0 0.0
Bacalhau (fresco) 0.0 0.0
Camaro (fresco) 0.0 0.0
Camaro (seco) 0.0 0.0
Caranguejo 0.0 0.0
Carne bovina 0.0 0.0
Carne cabrito/ovelha 0.0 0.0
Carne Frango 120 168.0 23.5
Carne Per 120 165.6 24.6
Carne porco (magro) 0.0 0.0
Carne vitela 0.0 0.0
Carne coelho 0.0 0.0
Corao bovino 0.0 0.0
Fgado bovino 0.0 0.0
Lentilhas 0.0 0.0
Lngua de vaca 0.0 0.0
Linguia 0.0 0.0
Linguia mista 0.0 0.0
Miolos de vaca 0.0 0.0
Mortadela 0.0 0.0
Ostra 0.0 0.0
Ovo 0.0 0.0
Ovo (clara) 0.0 0.0
Ovo (gema) 0.0 0.0
Pat de fgado 0.0 0.0
Pescada 120 112.8 23.4
Presunto 0.0 0.0
Rim de vaca 0.0 0.0
Salmo 120 230.4 23.8
Salsicha 0.0 0.0
Sardinha (azeite) 0.0 0.0
Sardinha (tomate) 0.0 0.0
Sardinha fresca 0.0 0.0
Torresmos 0.0 0.0
Toucinho 0.0 0.0
Tabela por Dose
1 Tosta Integral Bimbo + 1 fatia Queijo Linha 0 Nestl 1 62.0 4.7
Alpen Light Crispy Crunchy Chocolate 30 116.1 3.2
Barras Kellogs Special K Chocolate 21.5 83.9 1.9
Kellogs Special K Cereais Chocolate 30 117.0 4.5
Bolacha Integral Aveia Diese 10 48.0 1.1
Bolacha Integral Snack Pr-alimentar 5 24.6 0.4
Po Integral Centeio 60 139.2 6.2
Tostas Integrais Bimbo (1dose = 2 Tostas) 9 29.3 1.1
Caldo Knorr Galinha 10 33.5 1.0
Aucar branco 0.0 0.0
Aucar mascavo 0.0 0.0
Arroz branco 100 360.0 7.2
Arroz integral 0.0 0.0
Aveia 0.0 0.0
Batata 100 80.0 2.2
Batata Doce 0.0 0.0
Bolachas 0.0 0.0
Caf 0.0 0.0
Centeio 0.0 0.0
Cevada 0.0 0.0
Chicria 0.0 0.0
Chocolate 0.0 0.0
Esparguete 100 340.0 12.0
Farinha Centeio 0.0 0.0
Farinha Integral 0.0 0.0
Farinha Mandioca 0.0 0.0
Farinha Milho 0.0 0.0
Farinha Trigo 0.0 0.0
Flocos de milho 0.0 0.0
Germen de trigo 0.0 0.0
Gro de bico 0.0 0.0
Macarro 0.0 0.0
Milho verde 0.0 0.0
Po branco 0.0 0.0
Po de centeio 0.0 0.0
Po integral 0.0 0.0
Po torrado 0.0 0.0
Pinho 0.0 0.0
Pipoca 0.0 0.0
Trigo integral 0.0 0.0
Salada Mista (50g Alface, 50g Tomate, 50g cebola, 10ml Azeite) 150 86.3 1.8
Sopa Espinafres 280 95.4 5.0
Amalur Ensalada Thailadesa 180 25.4 2.3
Mistura Vegetais Chinesa Ultracongelada P. Doce 200 46.0 4.0
Macednia Legumes Ultracongelado Pingo Doce 200 172.0 8.0
Milho extra doce Iglo Congelado 200 184.0 10.0
Abacate 0.0 0.0
Abacaxi 0.0 0.0
Abbora 0.0 0.0
Agrio 0.0 0.0
Alcachofra 0.0 0.0
Alface 50 9.0 0.6
Alface 0.0 0.0
Alho Cr 0.0 0.0
Alho Francs 0.0 0.0
Ameixa japonesa 0.0 0.0
Ameixa preta seca 0.0 0.0
Azeitona 0.0 0.0
Banana 200 206.0 2.4
Beringela 0.0 0.0
Beterraba 0.0 0.0
Brcolos 0.0 0.0
Cast.Portuguesa 0.0 0.0
Cebola 50 23.0 0.7
Cenoura 100 42.0 0.9
Cereja 0.0 0.0
Chuchu 0.0 0.0
Cidra 0.0 0.0
Coco (seco) 0.0 0.0
Coco (verde) 0.0 0.0
Cogumelo (lata) 0.0 0.0
Cogumelos naturais 0.0 0.0
Couve 0.0 0.0
Couve-flor 0.0 0.0
Ervilha fresca 100 109.0 7.6
Ervilha seca 0.0 0.0
Espargos 0.0 0.0
Espinafres 0.0 0.0
Feijo branco 0.0 0.0
Feijo verde 0.0 0.0
Feijo preto 0.0 0.0
Figo (em calda) 0.0 0.0
Figo (maduro) 0.0 0.0
Framboesa 0.0 0.0
Gelatina c/acar 0.0 0.0
Geleia de goiaba 0.0 0.0
Geleia morango 0.0 0.0
Goiaba 0.0 0.0
Goiabada 0.0 0.0
Groselha 0.0 0.0
Laranja 0.0 0.0
Lima 0.0 0.0
Limo 0.0 0.0
Maa 150 87.0 0.5
Mamo 0.0 0.0
Mandioca 0.0 0.0
Manga 0.0 0.0
Maracuj 0.0 0.0
Marmelada 0.0 0.0
Mel 0.0 0.0
Melancia 0.0 0.0
Melo 0.0 0.0
Morango 0.0 0.0
Nabo 0.0 0.0
Pepino 0.0 0.0
Pra 0.0 0.0
Pssego 0.0 0.0
Pimento 0.0 0.0
Rabanete 0.0 0.0
Repolho 0.0 0.0
Rom 0.0 0.0
Salsa 0.0 0.0
Sumo Laranja 200 176.0 2.4
Tmara 0.0 0.0
Tangerina 0.0 0.0
Tomate 0.0 0.0
Uva 0.0 0.0
Uva passa 0.0 0.0
Vagem 0.0 0.0
Yogurte Corpos Danone - Ped. Morango + 30 g Alpen Crispy 1 182.4 8.7
Leite Magro 250 85.0 8.0
Queijo Fresco JD Santiago pouco gordo 80 86.5 11.4
Queijo Linha 0 Nestl 18.7 32.7 3.6
Yogurte Corpos Danone - Pedaos Morango 125 66.3 5.5
Yogurte Corpos Danone - Polpa de Morango 180 124.2 5.0
Gelado de creme 0.0 0.0
Iogurte light 0.0 0.0
Leite condensado 0.0 0.0
Leite de cabra 0.0 0.0
Leite de soja 0.0 0.0
Leite materno 0.0 0.0
Leite p 0.0 0.0
Leite p magro 0.0 0.0
Leite vaca integral 0.0 0.0
Maionese 0.0 0.0
Maizena 0.0 0.0
Manteiga s/ sal 0.0 0.0
Margarina 0.0 0.0
Mostarda 0.0 0.0
Nata batida 0.0 0.0
Queijo branco 0.0 0.0
Queijo mozzarela 0.0 0.0
Queijo parmeso 0.0 0.0
Queijo prato 100 352.0 29.3
Requeijo 0.0 0.0
Azeite 5 44.2 0.0
Amndoa 0.0 0.0
Amendoim 0.0 0.0
Avel 0.0 0.0
Banha 0.0 0.0
Caj 0.0 0.0
Castanha Caju 0.0 0.0
Nozes 0.0 0.0
leos vegetais 0.0 0.0
Whey Fuel 40 36.0 6.8
HC Lp.
13.5 1.1
33.8 3.6
0.0 0.0
0.0 0.3
0.7 1.0
0.7 0.6
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.2 8.2
0.2 7.3
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 2.0
0.0 0.0
0.0 0.0
0.0 15.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
Tabela por Dose
6.9 1.7
20.3 2.5
15.7 1.5
21.6 1.4
5.8 2.3
3.2 1.1
27.3 0.5
6.0 0.0
3.5 1.5
0.0 0.0
0.0 0.0
79.7 0.6
0.0 0.0
0.0 0.0
18.0 0.1
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
72.0 16.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
9.5 5.3
13.6 2.8
3.6 0.2
11.6 0.2
30.0 3.2
34.8 0.6
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
1.4 0.1
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
50.8 0.4
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
4.9 0.1
8.9 0.4
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
21.0 0.4
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
22.5 0.5
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
25.2 1.2
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
29.9 2.6
12.3 0.5
0.0 3.0
0.8 1.7
9.6 0.1
24.3 0.2
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
1.7 26.2
0.0 0.0
0.0 5.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0
1.2 0.6

Dieta 2225kcal moderada ativa

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Dieta 2225kcal moderada ativa

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Frmula de Harris e Benedict com exerccio moderado

66 + [13,7 X peso (kg)] + [5 X altura (cm)] - [6,8 X idade (anos)]

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