Protein Calories

1 banana 1 105
500 ml milk 15 46
100 gm oats 11 374
2tbsp peanut butter 10 204
37 729

Dal 50 gm 10 166
50 gm soya 27 172
Curd 200 gm 6 124
43 462

100 gm sprouts 10 165

10 165

5 roti 20 500
Paneer 150 gm 30 450
50 950

300 ml milk 9 138

9 138

Grand Total 149 2444

Sahil
2 scoop whey 40 150
2tbsp peanut butter 10 30
1.5 L Milk 45 75
250 gm paneer 50 70
145 325

1 scoop whey 21 70
2tbsp peanut butter 10 30
500 ml milk 30 0
2 andey 6
2 bread 3.5
Egg bhurji 6
76.5
Fats
0
7.5
8
16
31.5

0
0 B2G1 Whey
6.2 Whey 1 gm pr 3.857 2.563
6.2 Paneer 1 gm pr 2.8

4 Qty cal Carbs Protein

4 Amul double toned 1 litre 460 50 31
Amul toned 1 litre 580 47 30
0 Amul cow mik 1 litre 623 47 30
33 Amul full cream 1 litre 864 50 31
33 Dahi 100gm 61.5 4

4.5 Paneer 200gm 600 9 40

4.5
2 Bread 50 gm 118 25 3.5
79.2
Roasted Gram 100 gm 164 27 8

Quaker Oats 100 gm 374 60 11

2 tbsp peanut butter 32 gm 204 6 10

white rice cooked 100 gm 130 28 2

Soya Chunks 50 gm 172 16 26

Sprouted Chana 100 gm 165 24 10

Roti 5 500 110 20

 Grams
2000 cal Safe fat 25 to 35% 500cal 1gm fat is 9 cals 55 gm

1615/month

Recommended Remaining
Fats Price Protein 172 141
15 48 Fats 82 67
30
35
60
3.1

44 56 Protein
40 6 eggs (4 white, 2 whole), 4 slices brown bread, peanut b
0 5.5

8 18

16

0 15

4 7

0
 Saturated fat Unsaturated fat
7% = 15 gm 40 gm
Bad fat Good Fat
12 gm 3 gm 1 sp ghee
5 gm 3 gm 240 ml full cream milk
12 gm 0 gm whole chicken

2 gm 13 gm olive oil/ canola oil

slim milk
14 gm 8 gm paneer
2 gm 1 gm dahi
2 gm 14 gm peanut butter

), 4 slices brown bread, peanut butter (2 spoons).

 BMR formula to find your maintainence cal
Males 10*wt + (6.25)*height -5*age + 5 Protein
Carbs
10*86 + (6.25)*180 - 5*21 + 5 Unsaturated Fat
BMR 1885 Saturated Fat
Activity Fac 1.725 Total fat

Maintainence cal 2,922

Deficit 500
Calorie Intake 2422

1,625
500
1,125
Calories per gram Recommended Intake (gm)
4 172
4 254
9 61
9 19
9 80
Calories from Recommended Intake Percentage
688 28
1014 45
550 20
170 7
720 27