‫)الفطار( ‪Meal 1‬‬

‫‪Ingredients‬‬ ‫‪Quantity‬‬ ‫‪Unit‬‬ ‫الوزن )جرام(‬ ‫إجما الوزن )جرام(‬ ‫‪Carb‬‬ ‫‪Fats‬‬
‫ع ش سن‬ ‫‪0.5‬‬ ‫رغ ف‬ ‫‪54.8‬‬ ‫‪27.4‬‬ ‫‪12.74419‬‬ ‫‪0‬‬
‫فول‬ ‫‪0.5‬‬ ‫عل ة كب ة‬ ‫‪530‬‬ ‫‪265‬‬ ‫‪52.08133‬‬ ‫‪1.06‬‬
‫‪Total‬‬ ‫‪64.82552‬‬ ‫‪1.06‬‬

‫)الغداء( ‪Meal 2‬‬

‫‪Ingredients‬‬ ‫‪Quantity‬‬ ‫‪Unit‬‬ ‫الوزن )جرام(‬ ‫إجما الوزن )جرام(‬ ‫‪Carb‬‬ ‫‪Fats‬‬
‫رز‬ ‫‪1‬‬ ‫طبق صغ‬ ‫‪160‬‬ ‫‪160‬‬ ‫‪33.74933 0.298667‬‬
‫فراخ مش ة‬ ‫‪1‬‬ ‫صدر مخ‬ ‫‪173‬‬ ‫‪173‬‬ ‫‪0.88576 8.15176‬‬
‫‪Total‬‬ ‫‪34.63509 8.450427‬‬

‫)العشاء( ‪Meal 3‬‬

‫‪Ingredients‬‬ ‫‪Quantity‬‬ ‫‪Unit‬‬ ‫الوزن )جرام(‬ ‫إجما الوزن )جرام(‬ ‫‪Carb‬‬ ‫‪Fats‬‬
‫بض‬ ‫‪2‬‬ ‫ب ضة‬ ‫‪52‬‬ ‫‪104‬‬ ‫‪0.8112‬‬ ‫‪10.3376‬‬
‫جبنة ق ش‬ ‫‪1‬‬ ‫طبق‬ ‫‪150‬‬ ‫‪150‬‬ ‫‪5.07‬‬ ‫‪6.45‬‬
‫ع ش سن‬ ‫‪0.5‬‬ ‫رغ ف‬ ‫‪54.8‬‬ ‫‪27.4‬‬ ‫‪12.74419‬‬ ‫‪0‬‬
‫ز ادي المرا‬ ‫‪1‬‬ ‫عبوة‬ ‫‪105‬‬ ‫‪105‬‬ ‫‪6.51‬‬ ‫‪3.255‬‬
‫‪Total‬‬ ‫‪25.13539‬‬ ‫‪20.0426‬‬
 Body measurements
BMR 1600
Protein Calories Diet 1239.283
3.186047 50.97674 Targeted Calorie Deficit 300
20.14 291.5 Actual Calorie Deficit 360.7165
23.32605 342.4767 Body Weight 68.8

Counter Target
Carb 124.596 154.9104
Fats 29.55303 27.53963
Protein Calories Protein 121.5481 154.9104
3.232 155.2 Calories 1239.283 1300
57.8512 323.51
61.0832 478.71
Protein/Body Weight 1.766687

Drink 3L - 3.5L of water daily (2 to 2.33 bottles daily)

Protein Calories
13.0728 148.72
16.68 147
3.186047 50.97674 Fats to burn (Kg) 5
4.2 71.4 Expected deficit (Kcal) 920.7165
37.13885 418.0967 Rate/day (Kg) 0.119574
Rate/week (Kg) 0.837015
Rate/month (Kg) 3.587207
Days till t. weight 41.81526
Weeks till t. weight 6
Months till t. weight 1.393842
Body fat % at t. weight 12.38%
 Kcal
Kcal
Kcal
Kcal
Kg

Status
Low
Low
Good
Good

g/Kg

2 to 2.33 bottles daily)