AGE 44 BMR 1168 cal/day

HEIGHT 150 cm TDEE 1816 cal/day

WEIGHT 56 kg GOAL 4-5 kg weight loss
BODYFAT % 34% TARGET CAL 1300 cal/day

MEAL FOOD QUANTITY PROTEIN (g) FAT (g) CARBS (g)

BREAKFAST Butter 15 g 0 12.1 0

Eggs 1 whole 6 5 0
Wheat Chapati 30 g 2 2 17
Curd 100 g 3 3 3
Total 11 22 20

LUNCH Rice 30 g 2.1 0 23.4

Soya chunks 60 g 26 8 22
Paneer 50 g 7 11 1
Tofu 100 g 8 5 2
Total 43 24 48.5

Dinner Mozzarella Cheese 50 g 12.5 10 1.5

Chicken Breast 150 g 47 6 0
Total 60 16 1.5

Grand Total 114 62 70

CAL

109
69
91
51
320

97
264
131
85
577

146
240
386

1283
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