Nama: Nadira Rizky Permatasari Heryawan

NIM: 23061334038
Kelas: 2023A
Mata Kuliah: Dasar Ilmu Gizi
1. Count your protein daily needs
a. 48 x 0,75 = 36 gram/hari atau 48 x 1 = 48 gram/hari
b. Kebutuhan energi (Harris Benedict’s formula)
REE = 655 + (9,6 x weight in kg) + (1,8 x height in cm) – (4,7 x age)
= 655 + (9,6 x 48) + (1,8 x 160) – (4,7 x 18)
= 655 + 460,8 + 288 - 84,6
= 1319,2 kalori
1319,2 kalori x 1,3 (jarang olahraga) = 1714,96 kalori
Kebutuhan protein:
1714,96 x 10% = 171,496 kalori
171,496 : 4 = 42,874 gram/hari

2. Count your protein daily intake in 3 days (based on your energy counting last week)
a. Day 1 (September 5th, 2023)
 Sarapan:
- Roti 2 lembar (80g) = 6,4g
- Selai keju ½ sdm (7,5g) = 0,75g
- Teh hangat manis (200ml) = 0g
 Makan siang:
- Nasi 1 ½ centong (150g) = 4,5g
- Nugget 2 pcs = 5g
- Sayur buncis wortel 1 porsi = 10g
 Makan sore:
- Nasi 1 ½ centong (150g) = 4,5g
- Nugget 3 pcs = 7,5g
- Sayur buncis wortel 1 porsi = 10g
 Makan malam:
- Nasi 1 centong (100g) = 3g
- Sate ayam 3 tusuk = 8,79g
 Total = 60,44g

b. Day 2 (September 6th, 2023)

 Sarapan:
- Roti 2 lembar (80g) = 6,4g
- Selai keju ½ sdm (7,5g) = 0,75g
- Susu UHT Fullcream = 6g
 Makan siang:
- Nasi 1 ½ centong (150g) = 4,5g
- Sate ayam 4 tusuk = 11,72g
  Makan malam:
- Mie ayam 1 porsi = 16,7g
 Total = 46,07g

c. Day 3 (September 7th, 2023)

 Sarapan:
- Mie ayam 1 porsi = 16,7g
 Makan siang:
- Bakso 1 porsi = 17,37g
- Indomie 1 bungkus = 4g
- Nugget 1 pcs = 2,5g
 Makan malam
- Susu UHT Fullcream = 6g
- Telur ceplok 1 butir = 6,27g
 Total = 52,84g