Line item Factor Data point

Current weight (in kg) 76

Current weight (in pounds) 2.2 167.2
Life style Active 15
Current calorie requirement (in cal) 2,508
Deficit requirement Medium 0%
Calorie budget (in cal) 2,508

Macro nutrient requirement Gms consumption Cal consumption

Protien requirement (in gms) 136.8 547
Fat requirement (in gms) 56 502
Carbs requirement (in gms) 365 1459
 Life style
Sedentary
Little active
Active
Athletic

Deficit
Small
Medium
Large

Marco nutrient requirement

Protein requirement (gms per kg)

Fat

Weight to calorie conversion

Protein
Carbs
Fat
 Multiplier
13
14
15
16

Multiplier Comment
15% For those who are already lean
0% Medium built
35% Obese

Recommendation Average value Comment

For obese - 1.6
1.6-2.2 1.8 For medium built - 1.8
For athletic -2.2

20%-40% 20%

Weight (in gms) Energy (Cals)

1 4
1 4
1 9
 For 25 gms Protein
FOOD AMOUNT
Toned
Low FatMilk
Milk 800 ml
(Double Toned) 700 ml
Paneer 150 gms
Cheese 150 gms
Low fat Paneer 100 gms
Curd 700 gms
DAIRY Greek Yogurt 300
33 ggms
-
(Vegetarian)
Whey Protein Conc. 1
33 g - (23 g)
scoop
Whey Protein Iso. 1 scoop (27 g)
Animal Protein Sources Whey Protein Raw 1 scoop
Whey Protein I currently
use & recommend -
(Use Code HYPERTROPH) Whey Isolate(Link)

Eggs 4 Eggs
Egg
Red Whites
meats 6 Whites
Eggs & Meat (Mutton, Beef..) 100 g
(Non-Veg) Prawns 110 g
Other fishes
[Tilapia, Pomphret, Salmon] 100-125 g
Chicken Breast 80 g
Soya Chunks 50 g
Tofu 150 g
PLANT SOURCES Tempeh 150 g
(COMPLETE) Plant Meat (Link) 110
33 gg-
Plant Protein Powder(Link) 1 scoop (25 g)
Plant Protein Sources
Protein Bars(Link) 1

All Dals, & Sprouts 100 G

INCOMPLETE Chole, Rajma, Chana, besan 100 G
Sattu 100 G

Other supplements & products I re

 Macros
For 25 gms Protein (per 100 gms or 100 ml)
CALORIES COST (INR) Protein Fats
480 Cal 32 3.1 g 3g
280 Cal 45 3.5 g 0.5 g
420 Cal 62 18 g 22 g
450 Cal 100 17 g 25 g
150 Cal 45 25 g 5g
420 Cal 60 3.5 g 3g
240 Cal 140 8g 2.2 g
120 Cal 40 70.3 g 3.1 g
120 Cal 53 81 g 1.84 g
120 Cal 25-35

Whey Conc.(Link) Whey Raw Conc-(Link)

280 Cal 24 6g 5g
100 Cal 36 3.5 g
150-250 Cal 50
110 Cal 60
120-200 Cal 50
135 Cal 30 31 g
180 Cal 8
240 Cal 50
250 Cal 110
250 Cal 75
120 Cal 75 75 g 1.84 g
230 Cal 75

350 Cal 9 24 g 1.2 g

350 Cal 12 24 g 1.2 g
350 Cal 18 24 g 1.2 g

her supplements & products I recommend - https://kit.co/hypertroph

 Macros
(per 100 gms or 100 ml)
Carbs Calories
4.6 g 60 Cal
5g 40 Cal
2g 280 Cal
4g 300 Cal
5g 150 Cal
4.8 g 60 Cal
6g 75 Cal
14.5 g 365 Cal
6g 365 Cal

1g 70 Cal
17 Cal

3.6 g 165 Cal

10 g 370 Cal

63 g 350 Cal
63 g 350 Cal
63 g 350 Cal
 Vitamin
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B9 (Folic acid)
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic acid)
Vitamin A (Retinoids)
Vitamin D (Calciferol, 1,25-
dihydroxy vitamin D)
Vitamin E (tocopherol)
VITAMIN K
Vegetable source
green pea, mushroom,spinach,whole grains,lentils
Brocolli, eggs,spinach, kedney beans
Mushrooms, green pea, potato,eggs
Egg yolk, milk, yogurt, whole grains, lentils, soybeans, corn,
cauliflower, tomatoes and broccoli
Eggs, chickpeas, Milk, green peas,
Banana,spinach,cauliflower,masoor dal
Yeast, vegetables, cereals, walnuts, peanuts, soya beans, , egg yolk
Lentils, spinach, broccoli, beetroot
Dairy products including eggs,milk,curd and cheese
Tomato, Broccoli, spinach
egg yolk, butter, milk, cheese, and leafy vegetables
Sunlight on skin, oils, eggs,milk, butter, mushrooms
Milk, butter, eggs, vegetable oils, nuts, whole grains, wheat germ,
vegetables (spinach, lettuce, cabbage)
Cheese, leafy green vegetables, oats, potatoes, tomatoes,
vegetable oils, soya beans
 Fruit source Important for

Nervous system, muscles, heart function, healthy growth

banana,dates,almonds Metabolism, growth, vision, development of tissues

Growth, nervous system

Metabolism, healing wounds

Metabolism, brain function, immune system

Hair roots, fingernails

Mango, organge,nuts Red and white blood cells, nerve cells

Red blood cells, metabolism, immune system

Amla, Oranges, Lemon, Papaya, Immune system, tissue growth, bone / teeth repair, eyes,
Guava nervous system

orange-colored fruits Vision, immune system, bones, skin health

melon
Bone and teeth development, muscles, immune system

Healthy tissue, organs, cells, blood flow, higher rate of

fertility
Blood clotting, bones, heart
 Defficiency symtoms

delayed growth, fatigue, lack of alertness, weight loss, night blindness,

paralysis

Sores on lips, the tongue and corners of mouth, sensitivity to light,

fatigue, digestive problems

Skin lesions, diarrhea, confusion, digestive problems, insomnia,

fatigue, loss of appetite, vomiting, depression

Fatigue, insomnia, depression, respiratory infections, vomiting,

headache
Kidney stones, depression, fatigue, dizziness, nerve problems,
convulsions, skin lesions

Nausea, vomiting, depression, dry skin, loss of appetite, affects muscle

coordination, loss of hair color, hair loss

Tiredness, loss of appetite, neurological problems, digestive problems,

severe birth defects

Anaemia, nerve damage, fatigue, loss of appetite, shortness of breath,

diarrhea, tingling in fingers and toes, spinal cord degeneration,
neurological problems

Symptoms include splitting hair, inflamed / bleeding gums, dry skin

Symptoms include night blindness, dry skin, sluggish immune system,

delayed growth
Symptoms include rickets, reduced muscle strength, deformations,
bone loss, softening of bones, Osteoporosis
Symptoms include muscle weakness, weak vision, damaged blood
cells, low immunity
Symptoms include cuts that heal slowly, excessive bleeding, bleeding
from gums or nose
 Excess results

Upset stomach, discolored urine, seizures,

diarrhea

It dissolves in water, so excess is passed in the

urine

Excess is passed in the urine

Excess is passed in the urine

Photo sensitivity, nausea and heartburn

Excess is passed in the urine

Excess is passed in the urine.

Rash, blood clots

Kidney stones

Causes hair loss, birth defects, liver and skin

problems
Causes hair and weight loss

Causes bleeding, fatigue

Synthetic Vitamin K causes liver damage, jaundice

https://food.ndtv.com/health/a-vitamin-a-day-keeps-the-doc-away-692522
 Minerals

Calcium

Phosphorus

Potassium

Magnesium

Salt (sodium chloride)

Iron

Zinc

Copper

Chromium

Fluoride

Iodine

Selenium

Manganese

Molybdenum
 Sources

Green leafy vegetables, legumes, tofu, molasses, okra, milk

Legumes, nuts, seeds, whole grains, eggs,

Sweet potato, tomato, green leafy vegetables, carrots, prunes, beans, molasses, squash, fish,
bananas, peaches, apricots, melon, potatoes, dates, raisins, mushrooms

Legumes, nuts, seeds, whole grains, fruits, avocado

Any processed foods, whole grains, legumes, nuts, seeds, vegetables

Almonds, apricots, baked beans, dates, lima beans, kidney beans, raisins, brown rice, green leafy
vegetables, broccoli, pumpkin seeds,

Mushrooms, spinach, sesame seeds, pumpkin seeds, green peas, baked beans, cashews, peas,
whole grains,

Mushrooms, green leafy vegetables, barley, soybeans, tempeh, sunflower seeds, cashews,
molasses,

Lettuce, onions, tomatoes, whole grains, potatoes, mushrooms, oats,

Water, tea,

Sea vegetables, iodized salt, eggs, strawberries, asparagus, green leafy vegetables

mushrooms, barley, whole grains, walnuts, eggs

Green leafy vegetables, berries, pineapple, lettuce, tempeh, oats, soybeans,

Legumes, whole grains

 Deficiency symptoms

Long-term inadequate intake can result in low bone mineral density, rickets, osteocalcin and
osteoporosis
Very rare. Those at risk include premature infants, those who use antacids, alcoholics,
uncontrolled diabetes mellitus and refeeding syndrome.
Not a result of insufficient dietary intake. Caused by protein wasting conditions. Diuretics can also
cause excessive loss of potassium in the urine. Low blood potassium can result in cardiac arrest

Very rare due to abundance of magnesium in foods. Those with gastrointestinal disorders, kidney
disorders, and alcoholism are at risk.

Does not result from low dietary intake. Low blood sodium typically results from increased fluid
retention. One may notice nausea, vomiting, headache, cramps, fatigue, and disorientation.

Anaemia with small and pale red blood cells. In children it is associated with behavioural
abnormalities.

Symptoms include growth retardation, lowered immune statue, skeletal abnormalities, delay in
sexual maturation, poor wound healing, taste changes, night blindness and hair loss. Those at risk
for deficiency include the elderly, alcoholics, those with malabsorption, vegans, and those with
severe diarrhea.

Relatively uncommon. Clinical sign is hypochromic anaemia unresponsive to iron therapy.

Neutropenia and leukopenia may also result. Hypopigmentation of skin and hair is also noticed.
Those at risk for deficiency include premature infants, infants fed only cow’s milk formula, those
with malabsorption syndromes, excessive zinc consumption and antacid use.

Symptoms include impaired glucose tolerance and elevated circulating insulin

Increased risk of dental caries.

Impairs growth and neurological development. Deficiency can also result in the decreased
production of thyroid hormones and hypertrophy of the thyroid.
Can cause limited glutathione activity. More severe symptoms are juvenile cardiomyopathy and
chondrodystrophy
Not typically observed in humans.

Never been observed in healthy people. Molybdenum works along with riboflavin or vitamin B2 to
integrate iron into haemoglobin, thereby contributing to the production of red blood cells.
Molybdenum is beneficial in relieving the symptoms of asthma caused by sulphites.
 Excess results

nausea, vomiting, constipation, dry mouth, thirst, increased urination, kidney stones and soft tissue
calcification
Very rare. May result in soft tissue calcification.

Occurs when the intake of potassium exceeds the kidneys capacity for elimination. Found with kidney
failure and potassium sparing diuretics. Oral doses greater than 18 grams can lead to toxicity. Symptoms
include tingling of extremities and muscle weakness. High dose potassium supplements may cause
nausea, vomiting and diarrhea.

one identified from foods. Excessive consumption of magnesium containing supplements may result in
diarrhea (magnesium is a known laxative), impaired kidney function, low blood pressure, muscle
weakness, and cardiac arrest.

Excessive intake can lean to increased fluid volume, nausea, vomiting, diarrhea and abdominal cramps.
High blood sodium usually results from excessive water loss.

Common cause of poisoning in children. May increase the risk of chronic disease. Excessive intake of
supplemental iron is an emergency room situation. Cardiovascular disease, cancer, and
neurodegenerative diseases are associated with iron excess.

Symptoms that result are abdominal pain, diarrhea, nausea, and vomiting. Long-term consumption of
excessive zinc can result in copper deficiency.

Rare. Symptoms include abdominal pain, nausea, vomiting, and diarrhea. Long-term exposure to lower
doses of copper can result in liver damage.

Generally limited to industrial exposure. Long-term supplement use may increase DNA damage. Rare
cases of kidney failure have also been documented.
Children can develop mottled tooth enamel. Swallowing toothpaste with fluoride is typically the cause of
this problem. Symptoms include nausea, abdominal pain, and vomiting.
Rare and occurs in doses of many grams. Symptoms include burning mouth, throat and stomach. Fever
and diarrhea can also result.
Multiple symptoms including dermatologic lesions, hair and nail brittleness, gastrointestinal disturbances,
skin rash, fatigue, and nervous system abnormalities
generally from industrial exposure.

More likely than deficiency. Still very rare.