Dieta Personalizada

Dieta pessoal
Frmula de Harris e Benedict com exerccio moderado
66 + [13,7 X peso (kg)] + [5 X altura (cm)] - [6,8 X idade (anos)]
Peso 73 Kg
Altura 178 cm
Idade 36 Anos
Calorias Dirias: 1711.3
Considerando o tipo de actividade segundo a Tabela seguinte
Muito Sedentrio 25%

Sedentrio 30%
Moderadamente activo 40%
Muito Activo 50%
Actividade 30%
Necessidade Calrica diria: 2224.7 Kcal
Regras a Seguir:
Todas as refeies divididas em:
55% Hidratos Carbono 1223.6 Kcal

30% Protena 667.41 Kcal
15% Lpidos 333.7 Kcal
Diviso Calrica
Refeio Horas % Cal Cal
Pequeno Almoo 07.30 20% 444.9
Meio da Manh 19.00 15% 333.7
Almoo 13.00 25% 556.2

Lanche 16.00 15% 333.7
Jantar 19.00 20% 444.9
Ceia 22.00 5% 111.2
Grupos Alimentares:
Grupo 1 Carne, Peixe e Ovos Fornecem Protenas, Fsforo, Ferro e Vit.A

Grupo 2 Leite e Queijo Fornecem Protenas, Clcio e Vit B
Grupo 3 Matrias Gordas Fornecem Lpidos, Vit.A e Vit.D
leos vegetais contm cidos gordos insaturados
- bons (peixe)
leos animais contm cidos gordos saturados
- maus (leite, manteiga, queijo, gorduras de carne)
Grupo 4 Po, Cereais e Batatas Fornecem HC, Ferro e Vit.B
Grupo 5 Frutas e Legumes Fornecem Vit.A, Vit.C, gua, sais minerais, fibra e alguns H
ro, Ferro e Vit.A
dos gordos insaturados
os gordos saturados
ueijo, gorduras de carne)
a, sais minerais, fibra e alguns HC

Refeies
Pequeno Almoo - 07.30h
Alimento Dose Kcal Protena H.C.
Total 0.0 0.0 0.0
Meio da Manh - 10.00h
Total 0.0 0.0 0.0
Almoo - 13.00h
Total 0.0 0.0 0.0
Lanche - 16.00h

Total 0.0 0.0 0.0
Jantar - 19.00h
Total 0.0 0.0 0.0
Ceia - 22.00h
Total 0.0 0.0 0.0
Objectivo 2,225 667 1,224
Kcal Protena H.C.
Total Dirio 0.0 0.0 0.0

Lpidos
0.0
Lpidos
0.0
Lpidos
0.0
Lpidos
0.0
Lpidos
0.0
Lpidos
0.0
334
Lpidos
0.0
Composto Alimento Confeccionado
Cereais e Derivados Alimento Pr-preparado
Carne, peixe e Ovos Alimento Pr-preparado
Carne, peixe e Ovos Alimento Natural
Pg 9 / 29
Cereais e Derivados Alimento Natural
Pg 10 / 29
Batido 40 g Whey Fuel + 200 ml Leite Magro 1 un 121.0
Batido 40 g Whey Fuel + 200 ml Leite Magro + 30 g Alpen 1 un 237.1
Cerveja 100 g 42.0
Atum ao natural Ramirez 100 g 98.0
Centros Frango no forno Campo Frio Vuelta 100 g 84.0
Centros Per no forno Campo Frio Vuelta 100 g 84.0
Bacalhau (seco) 100 g 363.0
Bacalhau (fresco) 100 g 68.0
Camaro (fresco) 100 g 86.0
Camaro (seco) 100 g 293.0
Caranguejo 100 g 100.0
Carne bovina 100 g 244.0
Carne cabrito/ovelha 100 g 232.0
Carne Frango 100 g 140.0
Carne Per 100 g 138.0
Carne porco (magro) 100 g 164.0
Carne vitela 100 g 190.0
Carne coelho 100 g 173.0
Corao bovino 100 g 115.0
Fgado bovino 100 g 134.0
Lentilhas 100 g 346.0
Lngua de vaca 100 g 190.0
Linguia 100 g 350.0
Linguia mista 100 g 182.0
Miolos de vaca 100 g 134.0
Mortadela 100 g 310.0
Ostra 100 g 63.0
Ovo 100 g 146.0
Ovo (clara) 100 g 53.0
Ovo (gema) 100 g 341.0
Pat de fgado 100 g 395.0
Pescada 100 g 94.0
Presunto 100 g 320.0
Rim de vaca 100 g 124.0
Salmo 100 g 192.0
Salsicha 100 g 330.0
Sardinha (azeite) 100 g 312.0
Sardinha (tomate) 100 g 196.0
Sardinha fresca 100 g 270.0
Torresmos 100 g 541.0
Toucinho 100 g 650.0
1 Tosta Integral Bimbo + 1 fatia Queijo Linha 0 Nestl 1 un 62.0
Alpen Light Crispy Crunchy Chocolate 100 g 387.0
Barras Kellogs Special K Chocolate 100 g 390.0
Pg 11 / 29
Kellogs Special K Cereais Chocolate 100 g 390.0
Bolacha Integral Aveia Diese 100 g 480.3
Bolacha Integral Snack Pr-alimentar 100 g 491.0
Po Integral Centeio 100 g 232.0
Tostas Integrais Bimbo (1dose = 2 Tostas) 100 g 325.0
Caldo Knorr Galinha 100 g 335.0
Aucar branco 100 g 396.0
Aucar mascavo 100 g 360.0
Arroz branco 100 g 360.0
Arroz integral 100 g 355.0
Aveia 100 g 390.0
Batata 100 g 80.0
Batata Doce 100 g 132.0
Bolachas 100 g 393.0
Caf 100 g 6.0
Centeio 100 g 334.0
Cevada 100 g 348.0
Chicria 100 g 23.0
Chocolate 100 g 462.0
Esparguete 100 g 340.0
Farinha Centeio 100 g 330.0
Farinha Integral 100 g 342.0
Farinha Mandioca 100 g 331.0
Pg 12 / 29
14.8 13.5 1.1
18.0 33.8 3.6
0.3 5.1 0.0
23.6 0.0 0.4
18.0 0.7 1.0
19.0 0.7 0.6
81.8 0.0 2.8
16.0 0.0 0.3
17.3 2.5 0.2
63.0 15.6 2.2
16.1 0.6 1.6
18.7 0.0 18.2
18.4 0.0 14.2
19.6 0.2 6.8
20.5 0.2 6.1
20.0 0.4 9.1
19.1 0.0 12.0
21.0 0.7 9.0
17.0 0.4 3.4
19.8 3.6 3.9
23.7 61.0 1.3
16.0 0.9 13.2
23.0 1.1 29.0
16.5 2.5 11.7
10.4 0.8 9.6
20.3 0.6 25.0
7.5 3.5 1.7
11.4 2.7 9.8
11.0 1.0 0.2
16.0 0.6 29.0
15.8 2.2 37.0
19.5 0.0 1.7
16.0 0.0 28.0
16.8 1.8 5.0
19.8 0.0 12.5
16.8 0.0 23.1
20.5 0.5 24.4
18.7 1.7 12.2
23.0 0.0 18.0
9.1 0.0 55.0
9.0 1.6 66.0
4.7 6.9 1.7
10.6 67.7 8.2
9.0 73.0 7.0
Pg 13 / 29
15.0 72.0 4.5
11.1 57.9 22.7
8.3 63.9 22.5
10.4 45.5 0.9
12.7 67.1 0.1
10.0 35.0 15.0
0.0 99.0 0.0
0.4 90.6 0.5
7.2 79.7 0.6
7.2 77.6 1.5
14.2 68.4 7.4
2.2 18.0 0.1
1.3 28.6 0.3
8.0 74.6 10.0
0.3 0.8 0.1
12.1 73.4 1.7
9.7 75.4 1.9
2.2 3.9 0.3
12.0 60.5 32.0
12.0 72.0 16.0
13.2 71.2 1.7
12.1 72.0 1.6
1.6 82.1 0.5
Pg 14 / 29
Grupo Alimentar Tipo de Alimento
Frutas e Legumes Alimento Pr-preparado
Frutas e Legumes Alimento Natural
Leite e Derivados Alimento Pr-preparado
Leite e Derivados Alimento Natural
Matrias Gordas Alimento Pr-preparado
Matrias Gordas Alimento Natural
Matrias Gordas Alimento Pr-preparado
Suplementos Protenas
Tabela por Dose
Alimentos Dose Kcal
Batido 40 g Whey Fuel + 200 ml Leite Magro 1 121.0
Batido 40 g Whey Fuel + 200 ml Leite Magro + 30 g Alpen 1 237.1
Cerveja 0.0
Atum ao natural Ramirez 84 82.3
Centros Frango no forno Campo Frio Vuelta 100 84.0
Centros Per no forno Campo Frio Vuelta 105 88.2
Bacalhau (seco) 0.0
Bacalhau (fresco) 0.0
Camaro (fresco) 0.0
Camaro (seco) 0.0
Caranguejo 0.0
Carne bovina 0.0
Carne cabrito/ovelha 0.0
Carne Frango 120 168.0
Carne Per 120 165.6
Carne porco (magro) 0.0
Carne vitela 0.0
Carne coelho 0.0
Corao bovino 0.0
Fgado bovino 0.0
Lentilhas 0.0
Lngua de vaca 0.0
Linguia 0.0
Linguia mista 0.0
Miolos de vaca 0.0
Mortadela 0.0
Ostra 0.0
Ovo 0.0
Ovo (clara) 0.0
Ovo (gema) 0.0
Pat de fgado 0.0
Pescada 120 112.8
Presunto 0.0
Rim de vaca 0.0
Salmo 120 230.4
Salsicha 0.0
Sardinha (azeite) 0.0
Sardinha (tomate) 0.0
Sardinha fresca 0.0
Torresmos 0.0
Toucinho 0.0
1 Tosta Integral Bimbo + 1 fatia Queijo Linha 0 Nestl 1 62.0
Alpen Light Crispy Crunchy Chocolate 30 116.1
Barras Kellogs Special K Chocolate 21.5 83.9
Kellogs Special K Cereais Chocolate 30 117.0
Bolacha Integral Aveia Diese 10 48.0
Bolacha Integral Snack Pr-alimentar 5 24.6
Po Integral Centeio 60 139.2
Tostas Integrais Bimbo (1dose = 2 Tostas) 9 29.3
Caldo Knorr Galinha 10 33.5
Aucar branco 0.0
Aucar mascavo 0.0
Arroz branco 100 360.0
Arroz integral 0.0
Aveia 0.0
Batata 100 80.0
Batata Doce 0.0
Bolachas 0.0
Caf 0.0
Centeio 0.0
Cevada 0.0
Chicria 0.0
Chocolate 0.0
Esparguete 100 340.0
Farinha Centeio 0.0
Farinha Integral 0.0
Farinha Mandioca 0.0
Farinha Milho 0.0
Farinha Trigo 0.0
Flocos de milho 0.0
Germen de trigo 0.0
Gro de bico 0.0
Macarro 0.0
Milho verde 0.0
Po branco 0.0
Po de centeio 0.0
Po integral 0.0
Po torrado 0.0
Pinho 0.0
Pipoca 0.0
Trigo integral 0.0
Salada Mista (50g Alface, 50g Tomate, 50g cebola, 10ml Azeite) 150 86.3
Sopa Espinafres 280 95.4
Amalur Ensalada Thailadesa 180 25.4
Mistura Vegetais Chinesa Ultracongelada P. Doce 200 46.0
Macednia Legumes Ultracongelado Pingo Doce 200 172.0
Milho extra doce Iglo Congelado 200 184.0
Abacate 0.0
Abacaxi 0.0
Abbora 0.0
Agrio 0.0
Alcachofra 0.0
Alface 50 9.0
Alface 0.0
Alho Cr 0.0
Alho Francs 0.0
Ameixa japonesa 0.0
Ameixa preta seca 0.0
Azeitona 0.0
Banana 200 206.0
Beringela 0.0
Beterraba 0.0
Brcolos 0.0
Cast.Portuguesa 0.0
Cebola 50 23.0
Cenoura 100 42.0
Cereja 0.0
Chuchu 0.0
Cidra 0.0
Coco (seco) 0.0
Coco (verde) 0.0
Cogumelo (lata) 0.0
Cogumelos naturais 0.0
Couve 0.0
Couve-flor 0.0
Ervilha fresca 100 109.0
Ervilha seca 0.0
Espargos 0.0
Espinafres 0.0
Feijo branco 0.0
Feijo verde 0.0
Feijo preto 0.0
Figo (em calda) 0.0
Figo (maduro) 0.0
Framboesa 0.0
Gelatina c/acar 0.0
Geleia de goiaba 0.0
Geleia morango 0.0
Goiaba 0.0
Goiabada 0.0
Groselha 0.0
Laranja 0.0
Lima 0.0
Limo 0.0
Maa 150 87.0
Mamo 0.0
Mandioca 0.0
Manga 0.0
Maracuj 0.0
Marmelada 0.0
Mel 0.0
Melancia 0.0
Melo 0.0
Morango 0.0
Nabo 0.0
Pepino 0.0
Pra 0.0
Pssego 0.0
Pimento 0.0
Rabanete 0.0
Repolho 0.0
Rom 0.0
Salsa 0.0
Sumo Laranja 200 176.0
Tmara 0.0
Tangerina 0.0
Tomate 0.0
Uva 0.0
Uva passa 0.0
Vagem 0.0
Yogurte Corpos Danone - Ped. Morango + 30 g Alpen Crispy 1 182.4
Leite Magro 250 85.0
Queijo Fresco JD Santiago pouco gordo 80 86.5
Queijo Linha 0 Nestl 18.7 32.7
Yogurte Corpos Danone - Pedaos Morango 125 66.3
Yogurte Corpos Danone - Polpa de Morango 180 124.2
Gelado de creme 0.0
Iogurte light 0.0
Leite condensado 0.0
Leite de cabra 0.0
Leite de soja 0.0
Leite materno 0.0
Leite p 0.0
Leite p magro 0.0
Leite vaca integral 0.0
Maionese 0.0
Maizena 0.0
Manteiga s/ sal 0.0
Margarina 0.0
Mostarda 0.0
Nata batida 0.0
Queijo branco 0.0
Queijo mozzarela 0.0
Queijo parmeso 0.0
Queijo prato 100 352.0
Requeijo 0.0
Azeite 5 44.2
Amndoa 0.0
Amendoim 0.0
Avel 0.0
Banha 0.0
Caj 0.0
Castanha Caju 0.0
Nozes 0.0
leos vegetais 0.0
Whey Fuel 40 36.0
Tabela por Dose
Prot. HC Lp.
14.8 13.5 1.1
18.0 33.8 3.6
0.0 0.0 0.0
19.8 0.0 0.3
18.0 0.7 1.0
20.0 0.7 0.6
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
23.5 0.2 8.2
24.6 0.2 7.3
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
23.4 0.0 2.0
0.0 0.0 0.0
0.0 0.0 0.0
23.8 0.0 15.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
4.7 6.9 1.7
3.2 20.3 2.5
1.9 15.7 1.5
4.5 21.6 1.4
1.1 5.8 2.3
0.4 3.2 1.1
6.2 27.3 0.5
1.1 6.0 0.0
1.0 3.5 1.5
0.0 0.0 0.0
0.0 0.0 0.0
7.2 79.7 0.6
0.0 0.0 0.0
0.0 0.0 0.0
2.2 18.0 0.1
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
12.0 72.0 16.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
1.8 9.5 5.3
5.0 13.6 2.8
2.3 3.6 0.2
4.0 11.6 0.2
8.0 30.0 3.2
10.0 34.8 0.6
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.6 1.4 0.1
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
2.4 50.8 0.4
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.7 4.9 0.1
0.9 8.9 0.4
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
7.6 21.0 0.4
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.5 22.5 0.5
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
2.4 25.2 1.2
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
8.7 29.9 2.6
8.0 12.3 0.5
11.4 0.0 3.0
3.6 0.8 1.7
5.5 9.6 0.1
5.0 24.3 0.2
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
29.3 1.7 26.2
0.0 0.0 0.0
0.0 0.0 5.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
6.8 1.2 0.6

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Dieta Personalizada

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Dieta pessoal

Frmula de Harris e Benedict com exerccio moderado

66 + [13,7 X peso (kg)] + [5 X altura (cm)] - [6,8 X idade (anos)]

Calorias Dirias: 1711.3

Considerando o tipo de actividade segundo a Tabela seguinte

Muito Sedentrio 25%

Necessidade Calrica diria: 2224.7 Kcal

Todas as refeies divididas em:

55% Hidratos Carbono 1223.6 Kcal

Refeio Horas % Cal Cal

Pequeno Almoo 07.30 20% 444.9

Meio da Manh 19.00 15% 333.7

Almoo 13.00 25% 556.2

Jantar 19.00 20% 444.9

Ceia 22.00 5% 111.2

Grupo 1 Carne, Peixe e Ovos Fornecem Protenas, Fsforo, Ferro e Vit.A

dos gordos insaturados

a, sais minerais, fibra e alguns HC

Pequeno Almoo - 07.30h

Alimento Dose Kcal Protena H.C.

Total 0.0 0.0 0.0

Meio da Manh - 10.00h

Alimento Dose Kcal Protena H.C.

Total 0.0 0.0 0.0

Alimento Dose Kcal Protena H.C.

Total 0.0 0.0 0.0

Alimento Dose Kcal Protena H.C.

Alimento Dose Kcal Protena H.C.

Total 0.0 0.0 0.0

Alimento Dose Kcal Protena H.C.

Total 0.0 0.0 0.0

Objectivo 2,225 667 1,224

Kcal Protena H.C.

Total Dirio 0.0 0.0 0.0

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