PERHITUNGAN MENU MAKANAN

Menu Makanan

Nama/ NIM : Marshal Nathan/0000 0000 428

Umur : 20 Tahun
Jenis Kelamin : Laki-laki
Aktivitas : Sedang (Mahasiswa)
BB/TB : 85kg/ 180 cm
BMR (Now) : 1994,5 Kkal BMR (Ideal) : 1814,4 Kkal Selisih ER: 313,4 Kkal
ER (Now) : 3510,3 Kkal ERI (Ideal) : 3196,9 Kkal Kesimpulan: Saya harus mengurangi asupan kalori sebesar 313,4 Kkal untuk mencapai BB Ideal
Takaran Saji Faktor CHO Protein Fat
Meals Makanan dan Minuman Jumlah (g) Total Kalori
(g) Pengali Takaran Saji gram Kkal Takaran Saji gram Kkal Takaran Saji gram Kkal
Breakfast 1 chicken breast, fried 140 150 1.07 190.92 0.51 0.55 2.2 33.44 35.83 143.3 4.71 5.05 45.4
2 black rice, cooked 250 700 2.80 847.12 431.20 34.00 95.20 380.8 0.00 0.00 0.0 2.00 5.60 50.4
3 minyak zaitun 100 25 0.25 225.00 0.00 0.00 0.0 0.00 0.00 0.0 100.00 25.00 225.0
AM Snack 1 Instant Coffee 182 500 2.75 10.99 1.00 2.75 11.0 0.00 0.00 0.0 0.00 0.00 0.0
355.84
2 banana 100 350 3.50 344.86 22.80 79.80 319.2 1.09 3.82 15.3 0.33 1.16 10.4
Lunch 1 sweet potato, cooked 100 700 7.00 645.33 20.71 144.97 579.9 2.00 14.00 56.0 0.15 1.05 9.5
2 crab, alaska king, cooked 134 120 0.90 81.73 0.00 0.00 0.0 19.35 17.33 69.3 1.54 1.38 12.4
917.06
3 Tumis Kangkung 100 100 1.00 10.00 0.00 0.00 0.0 2.50 2.50 10.0 0.00 0.00 0.0
4 minyak zaitun 100 20 0.20 180.00 0.00 0.00 0.0 0.00 0.00 0.0 100.00 20.00 180.0
PM Snack 1 Sweet Tea 262 500 1.91 175.57 23.00 43.89 175.6 0.00 0.00 0.0 0.00 0.00 0.0
367.90
2 orange 100 350 3.50 192.33 12.50 43.75 175.0 0.90 3.15 12.6 0.15 0.53 4.7
Dinner 1 black rice, cooked 250 700 2.80 555.24 34.00 95.20 380.8 5.00 14.00 56.0 4.70 13.16 118.4
2 chicken breast, fried 140 140 1.00 178.06 0.50 0.50 2.0 33.44 33.44 133.8 4.70 4.70 42.3
3 kacang panjang, cooked 100 150 1.50 1018.43 62.40 7.88 11.82 47.3 1.89 2.84 11.3 0.28 0.42 3.8
4 Brokoli Rebus 100 100 1.00 42.73 7.38 7.38 29.5 2.38 2.38 9.5 0.41 0.41 3.7
5 minyak zaitun 100 20 0.20 180.00 0.00 0.00 0.0 0.00 0.00 0.0 100.00 20.00 180.0
TOTAL 3506.3 2103.2 517.1 886.0
KEBUTUHAN 3510.3 60%ERN 2106.18 15%ERN 526.545 25% ERN 877.575
SELISIH -4.0 -3.0 -9.4 8.4

Kesimpulan Plan Meal:

Saya sudah memenuhi kebutuhan kalori satu hari berdasarkan formulasi makanan berikut.
 PERHITUNGAN MENU MAKANAN
kebutuhan vitamin:
Faktor Ca P Fe Na K Zn Cu
Meals Makanan dan Minuman Takaran Saji Jumlah (g)
Pengali Takaran Saji mg Takaran Saji mg Takaran Saji mg Takaran Saji mg Takaran Saji mg Takaran Saji gram Takaran Saji gram
Breakfast 1 chicken breast, fried 140 150 1.07 16.00 17.14 246.00 263.57 1.14 1.22 79.00 84.64 276.00 295.71 1.08 1.16 0.02 0.02
2 black rice, cooked 250 700 2.80 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
3 minyak zaitun 100 25 0.25 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
AM Snack 1 Instant Coffee 182 500 2.75 2.00 5.49 6.00 16.48 0.10 0.27 0.00 0.00 71.00 195.05 0.00 0.00 0.00 0.00
2 banana 100 350 3.50 5.00 17.50 22.00 77.00 0.26 0.91 1.00 3.50 358.00 1253.00 0.15 0.53 0.08 0.28
Lunch 1 sweet potato, cooked 100 700 7.00 38.00 266.00 54.00 378.00 0.69 4.83 36.00 252.00 475.00 3325.00 9.32 65.24 0.00 0.00
2 crab, alaska king, cooked 134 120 0.90 59.00 52.84 280.00 250.75 0.76 0.68 1072.00 960.00 262.00 234.63 7.62 6.82 1.18 1.06
3 Tumis Kangkung 100 100 1.00 69.60 69.60 0.00 0.00 2.40 2.40 0.00 0.00 454.00 454.00 0.00 0.00 0.00 0.00
4 minyak zaitun 100 20 0.20 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
PM Snack 1 Sweet Tea 262 500 1.91 1.00 1.91 3.00 5.73 0.00 0.00 0.00 0.00 49.00 93.51 0.00 0.00 0.00 0.00
2 orange 100 350 3.50 54.00 189.00 46.00 161.00 0.90 3.15 198.00 693.00 47.00 164.50 0.00 0.00 0.00 0.00
Dinner 1 black rice, cooked 250 700 2.80 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2 chicken breast, fried 140 140 1.00 16.00 16.00 246.00 246.00 1.14 1.14 79.00 79.00 276.00 276.00 1.08 1.08 0.02 0.02
3 kacang panjang, cooked 100 150 1.50 44.00 66.00 29.00 43.50 0.65 0.98 1.00 1.50 146.00 219.00 0.25 0.38 0.00 0.00
4 Brokoli Rebus 100 100 1.00 40.00 40.00 67.00 67.00 0.67 0.67 262.00 262.00 293.00 293.00 0.00 0.00 0.00 0.00
5 minyak zaitun 100 23 0.23 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
TOTAL 344.60 741.48 999.00 1509.03 8.71 16.25 1728.00 2335.64 2707.00 6803.41 75.20 1.38

kebutuhan mineral:
Faktor Vit. A Vit. B1 Vit. B2 Vit. B3 Vit. C Vit D Vit. E
Meals Makanan dan Minuman Takaran Saji Jumlah (g)
Pengali Takaran Saji mcg Takaran Saji mg Takaran Saji mg Takaran Saji mg Takaran Saji mg Takaran Saji mcg Takaran Saji mcg
Breakfast 1 chicken breast, fried 140 150 1.07 7.00 7.50 0.11 0.12 0.22 0.24 5.10 5.46 0.00 0.00 0.00 0.00 0.00 0.00
2 black rice, cooked 250 700 2.80 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
3 minyak zaitun 100 25 0.25 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
AM Snack 1 Instant Coffee 182 500 2.75 0.00 0.00 0.00 0.00 0.03 0.08 0.60 1.65 0.00 0.00 0.00 0.00 0.00 0.00
2 banana 100 350 3.50 64.00 224.00 0.00 0.00 0.10 0.35 0.67 2.35 8.70 30.45 0.00 0.00 0.10 0.35
Lunch 1 sweet potato, cooked 100 700 7.00 961.00 6727.00 0.11 0.77 0.11 0.77 1.49 10.43 0.00 0.00 0.00 0.00 0.00 0.00
2 crab, alaska king, cooked 134 120 0.90 9.00 8.06 0.05 0.04 0.06 0.05 1.34 1.20 7.60 6.81 0.00 0.00 0.00 0.00
3 Tumis Kangkung 100 100 1.00 0.00 0.00 0.03 0.03 0.00 0.00 0.00 0.00 28.00 28.00 0.00 0.00 0.00 0.00
4 minyak zaitun 100 20 0.20 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
PM Snack 1 Sweet Tea 262 500 1.91 0.00 0.00 0.00 0.00 0.04 0.08 0.10 0.19 0.00 0.00 0.00 0.00 0.00 0.00
2 orange 100 350 3.50 40.00 140.00 0.10 0.35 0.11 0.39 0.90 3.15 1.00 3.50 0.00 0.00 0.00 0.00
Dinner 1 black rice, cooked 250 700 2.80 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2 chicken breast, fried 140 140 1.00 7.00 7.00 0.11 0.11 0.22 0.22 5.10 5.10 0.00 0.00 0.00 0.00 0.00 0.00
3 kacang panjang, cooked 100 150 1.50 32.00 48.00 0.74 1.11 0.10 0.15 0.61 0.92 9.70 14.55 0.00 0.00 0.46 0.69
4 Brokoli Rebus 100 100 1.00 77.00 77.00 0.06 0.06 0.12 0.12 0.55 0.55 64.90 64.90 0.00 0.00 1.45 1.45
5 minyak zaitun 100 23 0.23 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
TOTAL 7238.56 1.31 2.59 1.11 2.44 16.46 30.99 119.90 148.21 0.00 2.49
 PERHITUNGAN MENU MAKANAN
Perhitungan Total Kalori
Takaran Faktor
Meals Makanan dan Minuman Jumlah (g) Total Kalori
Saji (g) Pengali
Breakfas 150/140=1.0 190.92
1 chicken breast, fried 140 150
t 7
700/250=2.8 847.12
  2 black rice, cooked 250 700 431.20
0
  3 minyak zaitun 100 25 25/10=0.25 247.00
AM 500/182=2.7 10.99
1 Instant Coffee 182 500
Snack 5 355.84
350/100=3.5
  2 banana 100 350 344.86
0
700/100=7.0 645.33
Lunch 1 sweet potato, cooked 100 700
0
120/134=0.9
  2 crab, alaska king, cooked 134 120 917.06 81.73
0
100/100=1.0
  3 Tumis Kangkung 100 100 10.00
0
  4 minyak zaitun 100 20 20/100=0.20 180.00
PM 500/262=1.9 175.57
1 Sweet Tea 262 500
Snack 1 367.90
350/100=3.5
  2 orange 100 350 192.33
0
700/250=2.8 555.24
Dinner 1 black rice, cooked 250 700
0
140/140=1.0
  2 chicken breast, fried 140 140 178.06
0
150/100=1.5 1018.43
  3 kacang panjang, cooked 100 150 62.40
0
100/100=1.0
  4 Brokoli Rebus 100 100 42.73
0
  5 minyak zaitun 100 20 20/100=0.20 180.00
3506.3
TOTAL
3510.3
KEBUTUHAN
SELISIH -4.0
PERHITUNGAN MENU MAKANAN
 PERHITUNGAN MENU MAKANAN
PERHITUNGAN BB IDEAL
= (TB-100)-10%
= (180-100)-10%
= 72 kg

PERHITUNGAN BMR
a) Now
= 66 + (13,7xBB) +(5xTB) –(6,8xU)
= 66 + (13,7X85)+(5X180)-(6,8X20)
= 66 + 1164,5 + 900 – 136
= 1994,5 Kkal
b) Ideal
= 66 + (13,7xBB) +(5xTB) –(6,8xU)
= 66 + (13,7X72)+(5X180)-(6,8X20)
= 66 + 986,4 + 900 – 136
= 1816,4 Kkal

PERHITUNGAN ER
a) Now
= BMR Now x Faktor Aktivitas
= 1994,5 Kkal x 1,76 (Sedang)
= 3510,3 Kkal
b) Ideal
= BMR Ideal x Faktor Aktivitas
= 1816,4 Kkal x 1,76 (Sedang)
= 3196,9 Kkal

SELISIH ER
= ER Now – ER Ideal
= 3510,3 Kkal – 3196,9 Kkal
= 313,4 Kkal