DAY 1

Breakfast Lunch Dinner

1) Roti canai kuah dal – 1 keping 1) Nasi putih- 2 senduk 1) Mee goreng mamak- 1 pinggan
2) Teh Tarik – 1 gelas 2) Ikan kembung goreng- 1 ekor 2) Nescafe ais- satu gelas
3) Sayur sawi rebus – 1 senduk
4) Air kosong – 1 gelas

Makanan/ Kuantiti Kalori Berat CHO (g) Berat PRO (g) Berat Lemak (g)
minuman X 4 kcal X 4 kcal X 9 kcal
Roti canai 1 keping (100g) 318 48 g = 192 kcal 7 g = 28 kcal 11 g = 99 kcal
kuah dal 1 senduk (80g) 58 7 g = 28 kcal 3 g = 12 kcal 2 g = 18 kcal
Teh Tarik 1 gelas 98 19 g = 76 kcal 2 g = 8 kcal 2 g = 18 kcal

Nasi putih 2 senduk (150g) 167 39 g = 156 kcal 3 g = 12 kcal 0g=0

Ikan kembung 1 ekor 156 0 14 g = 56 kcal 11 g = 99 kcal

goreng
Sayur sawi rebus 1 senduk 32 6 g = 24 kcal 2 g = 8 kcal 0

Air kosong 1 gelas 0 0 0 0

Mee goreng 1 pinggan (2 cups) 661 96 g = 384 kcal 22 g = 88 g 21 g = 189 kcal

mamak
Nescafe ais 1 gelas 102 18 g = 72 kcal 3 g = 12 kcal 2 g = 18 kcal

Jumlah kalori 1592 kcal 233 g = 932 kcal 56 g = 224 kcal 49 g = 441 kcal

Peratus makronutrien [932/1592] x 100 [224/1592] x 100 [441/1592] x 100

= 58.5% = 14.1% = 27.7%
ESTIMATED ENERGY REQUIREMENT (EER)

EQUATION BY INSTITUTE OF MEDICINE USA

Males 19 years old and older

EER= 662 - 9.53 x age + [ PA x (15.91 x weight + 539.6 x height)]

Females 19 years and older

EER= 354 – 6.91 x age + [ PA x (9.361 x weight + 726 x height)]

Age= in years, Weight = in kilogram, Height = in meter

PA= Physical activity

Category Description PA (physical activity coefficient)

Male Female
Sedentary Typical activities of daily life, such as gardening (no lifting), household 1.00 1.00
tasks, light activity while sitting etc.
Low active Typical activities of daily life (e.g., gardening, household tasks) PLUS 30 1.11 1.12
to 60 minutes of moderate activity daily, e.g. cycling (leisurely),
walking 3-4mph, etc.
Active Typical activities of daily life (e.g., gardening, household 1.25 1.27
tasks) PLUS more than 60 minutes of moderate activity daily, e.g.
cycling (leisurely), walking 3-4mph, etc.
Very active Typical activities of daily life (e.g., gardening, household 1.48 1.45
tasks) PLUS more than 60 minutes of moderate activity
daily PLUS additional 60 minutes of vigorous activity, e.g. chopping
wood, climbing hills, cycling (moderately), jogging OR 120 minutes of
additional moderate activity.