BMR = 655 + (9,6 x 45) + (1,8 x 144) – (4,7 x 24)

= 655 + 432 + 259,2 – 112,8

= 1.233,4 kal

TEE = BMR x faktor aktifitas x faktor stress

= 1.233,4 x 1,3 x 1,2

= 1.924,10 kkal

20 % x 1.924 ,10
Protein = = 96,2gr
4

20 % x 1.924 ,10
Lemak = = 42,7 gr
9

6 5 % x 1.924 ,10
Kh = = 312,6 gr
4

Protein
Waktu Menu Bahan Makanan Berat Energi Nabat LEMAK HA
Hewani i
Beras giling masak
makan pagi nasi putih nasi 50 89.0 0.0 1.1 0.1 20.3
ayam goreng mentega Ayam 80 241.6 14.6 0.0 20.0 0.0
Tepung terigu 10 36.5 0.0 0.9 0.1 7.7
Tepung beras 5 18.2 0.0 0.4 0.0 4.0
Mentega 5 36.3 0.0 0.0 4.1 0.1
sop tahu tahu 50 34.0 0.0 3.9 2.3 0.8
Wortel 15 6.3 0.0 0.2 0.0 1.4
Kol kembang 10 2.5 0.0 0.2 0.0 0.5
setup sayuran buncis 50 17.5 0.0 1.2 0.1 3.9
wortel 50 21.0 0.0 0.6 0.2 4.7
Minyak kelapa 2.5 21.8 0.0 0.0 2.5 0.0
Sub Total 524.6 14.6 8.4 29.4 43.3
Sanck pagi Jasuke Jagung giling kuning 70 252.7 0.0 6.1 3.2 50.7
Susu kental manis 15 50.4 1.2 0.0 1.5 8.3
Keju 10 32.6 2.3 0.0 2.0 1.3
Sub Total 335.7 3.5 6.1 6.7 60.2
Beras giling masak
Makan Siang nasi putih nasi 50 89.0 0.0 1.1 0.1 20.3
hati ayam bumbu kecap Hati sapi 80 108.8 15.8 0.0 2.6 4.8
Minyak kelapa 2.5 21.8 0.0 0.0 2.5 0.0
Kecap 10 4.6 0.0 0.6 0.1 0.9
naget tahu Tahu 40 27.2 0.0 3.1 1.8 0.6
Telur ayam 15 24.3 1.9 0.0 1.7 0.1
Wortel 10 4.2 0.0 0.1 0.0 0.9
tumis tauge Tauge kacang ijo 100 23.0 0.0 2.9 0.2 4.1
Minyak kelapa 2.5 21.8 0.0 0.0 2.5 0.0

Sub Total 324.6 17.7 7.8 11.4 31.8

Snack Siang pisang gula merah Pisang raja 80 96.0 0.0 1.0 0.2 25.4
Gula aren 20 73.6 0.0 0.0 0.0 19.0
Santan, peras tanpa
air 25 81.0 0.0 1.1 8.6 1.4
Sub Total 250.6 0.0 2.0 8.7 45.8
Makan Beras giling masak
Malam nasi putih nasi 50 89.0 0.0 1.1 0.1 20.3

ayam goreng paha Ayam 80 241.6 14.6 0.0 20.0 0.0

tumis kacang
merah+kentang kacang merah 15 50.4 0.0 3.5 0.3 8.9
kentang 25 20.8 0.0 0.5 0.0 4.8
bening bayam bayam 100 36.0 0.0 3.5 0.5 6.5
Sub Total 437.8 14.6 8.5 20.8 40.5
Total 1873.3 83.2 77.0 221.6