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Dieta B - Opcao 01-03-20
Dieta B - Opcao 01-03-20
Total 710
Energia %
% da DDR 22%
15:00 40 150 gr 129
Lanche 103 100 gr 114
131 150 gr 78
1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
Total 321
Energia %
% da DDR 10%
18:00 40 200 gr 172
Jantar 103 200 gr 228
239 5 gr 45
1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
Total 445
Energia %
% da DDR 14%
20:30 80 3 gr 0
Pré Treino 1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
Total 0
Energia %
% da DDR 0%
22:30 229 15 gr 55
Pós Treino 1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
Total 55
Energia %
% da DDR 2%
23:00 228 15 gr 61
Ao Deitar 38 100 gr 89
1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
1 - 0
Total 150
Energia %
% da DDR 5%
Ingestão diária recomendada para as suas kcals (vitamins-minerals em mcg):
TOTAL gramas:
TOTAL Kcal: 3,187
TOTAL%
OBJETIVO gramas:
DIFERENÇA [ TOTAL - OBJETIVO ] gramas:
DIFERENÇA [ TOTAL - OBJETIVO ] Kcal: -22
Índice de Massa Corporal Katch - McArdle Mifflin - St. Jeor Harris - Benedict
27.7 kg/m2 O melhor método bom método Método não tão bom
23.6 kg/m2 usa a % de gordura usa a idade usa a idade
itmo Metabólico
itmo Metabólico Basal : 1,860 kcal por dia 1,696 kcal por dia 1,779
anutenção: 3,209 kcal por dia 2,926 kcal por dia 3,069
0% kcal 3,209 kcal por dia 2,926 kcal por dia 3,069
0% kcal 3,209 kcal por dia 2,926 kcal por dia 3,069
gramas por 6 refeições Ingestão Diária Recomendada para uma dieta de 2500 kcal (ingestão d
gr 33 gr 3,000 1,200 1,300 16,000
gr 70 gr Níveis Superiores Toleráveis de Ingestão (ingestão diária de vitaminas
gr 14 gr 10,000 - - 35,000
Proteína (g) Carbs (g) Gordura (g) Vit A (IU) Vit B-1 Vit B-2 Vit B-3
25% 52% 23% 2051% 211% 131% 277%
1 23 0 64 31 73 665
10 40 4 0 458 83 577
3 5 3 162 46 169 89
12 11 25 0 219 49 6,763
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
26 78 33 226 754 374 8,093
15% 44% 41%
13% 19% 40% 6% 49% 22% 39%
13 1 10 487 69 478 70
0 0 10 0 0 0 0
5 56 1 0 140 96 3,200
21 64 1 0 772 192 1,892
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
39 121 22 487 981 766 5,162
18% 58% 24%
19% 29% 27% 13% 64% 46% 25%
3 40 0 28,374 156 122 1,114
21 64 1 0 772 192 1,892
22 0 5 0 66 108 6,683
0 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
13 0 0 0 0 0 0
97% 1% 2%
7% 0% 0% 0% 0% 0% 0%
12 1 1 0 0 0 0
1 23 0 64 31 73 665
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
13 24 1 64 31 73 665
33% 59% 8%
7% 6% 2% 2% 2% 4% 3%
vitamins-minerals em mcg): 3,851 1,540 1,669 20,539
206 419 82 78,977 3,250 2,188 56,985
826 1,674 739 % de Ingestão Diária Recomendada (vermelho significa que a sua ingestã
25% 52% 23% 2051% 211% 131% 277%
201 417 82 % de Limite Superior de Segurança (vermelho significa que a sua ingestã
+6 +1 +0 790% - - 163%
+24 +5 +1
Harris - Benedict Nível de atividade física é um valor entre 1.2 e 1.9 usado para calcular o seu nível de calorias de manu
Método não tão bom Aviso: os indivíduos que consomem drogas (cafeína, efedrina, hormonas da tiróide, esteróides, DNP, etc.) p
usa a idade 1.200 = Sedentário: pouco ou nenhum exercício e um trabalho de secretária
1.375 = Ligeiramente ativo: exercício ligeiro / desportos 1-3 dias por semana
kcal per day 1.550 = Moderadamente ativo: exercicio moderado / desportos 3-5 dias por semana
kcal per day 1.650 = Programa de treino de musculação intenso / desportos 4-5 dias por semana
kcal per day 1.725 = Muito ativo: exercício intenso / desportos 6-7 dias por semana
kcal per day 1.900 = Extremamente ativo: prática diária de exercício intensa e longa / desportos diários mais tr
eta de 2500 kcal (ingestão de vitaminas-minerais emReferência: http://en.wikipedia.org/wiki/Dietary_Reference_Intake
5,000 1,300 400 2 90,000 200 15,000
ingestão diária de vitaminas-minerais em mcg) : Referência: http://en.wikipedia.org/wiki/Dietary_Reference_Intake
- 100,000 1,000 - 2,000,000 2,000 1,000,000
Vit B-5 Vit B-6 Vit B-9 Vit B-12 Vit C Vit D (IU) Vit E
280% 394% 239% 110% 36% 26% 43%
334 367 20 0 8,700 0 100
809 71 34 0 0 0 654
373 36 5 0 0 2 70
698 128 73 0 0 0 3,465
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
2,214 602 131 0 8,700 2 4,289
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
334 367 20 0 8,700 0 100
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
334 367 20 0 8,700 0 100
5% 22% 4% 0% 8% 0% 1%
6,418 1,669 513 3 115,531 257 19,255
17,958 6,570 1,226 3 41,100 67 8,352
elho significa que a sua ingestão de vitaminas-minerais é demasiado baixa ; o seu objetivo deve ser 100%):
280% 394% 239% 110% 36% 26% 43%
lho significa que a sua ingestão de vitaminas-minerais é demasiado alta):
- 7% 123% - 2% 3% 1%
0% 0% 0% 0% 0% 0% 0%
0 0 54,000 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 54,000 0 0 0 0
0% 0% 4% 0% 0% 0% 0%
0 0 ` 0 0 0 0
1 9,800 5,000 78 260 27,000 270
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 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 9,800 5,000 78 260 27,000 270
0% 1% 0% 7% 3% 5% 9%
154 706,022 1,283,676 1,155 10,269 539,144 2,952
28 830,100 768,400 4,059 27,697 926,200 10,929
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0% 0% 0% 0% 0% 0% 0%
0 0 0 0 0 0 0
22,000 358,000 1 1,000 150 75 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
22,000 358,000 1 1,000 150 75 3
2% 6% 1% 0% 1% 2% 5%
898,573 6,033,277 71 1,925,514 14,120 4,750 49
2,938,800 8,112,400 193 914,200 20,507 1,219 61
200
400
Colesterol (mg) Gord. saturadas/a (g) Gord. Monoinsaturadas (g) Gord. Polinsaturadas (g)
256% 28% 45% 27%
0 0 0 0
0 1 1 2
10 2 1 0
0 3 12 8
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
10 6 14 10
20% 48% 32%
4%
423 3 4 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
423 4 4 2
37% 42% 21%
165%
0 0 0 0
0 0 0 0
33 2 2 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
33 2 2 1
46% 40% 14%
13%
0 0 0 0
64 1 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
64 1 1 0
33% 41% 26%
25%
0 0 0 0
128 1 2 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
128 1 2 1
33% 43% 23%
50%
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0% 0% 0%
0%
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
55% 39% 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 1 0 0
55% 34% 11%
0%
257
658 15 23 14
165%
1 0 0
0 0 0
0 62 35
2 30 19
0 - -
0 - -
0 - -
0 - -
3 45 54
2%
8 61 25
2 30 19
0 0 0
0 0 0
0 - -
0 - -
0 - -
0 - -
11 42 44
10%
6 61 18
0 0 0
16 36 7
0 - -
0 - -
0 - -
0 - -
0 - -
22 51 26
43%
8 61 25
0 0 0
0 0 0
0 - -
0 - -
0 - -
0 - -
0 - -
8 61 25
21%
0 0 0
0 - -
0 - -
0 - -
0 - -
0 - -
0 - -
0 - -
0 0 0
0%
0 0 0
0 - -
0 - -
0 - -
0 - -
0 - -
0 - -
0 - -
0 0 0
100%
1 10 0
12 53 12
0 - -
0 - -
0 - -
0 - -
0 - -
0 - -
13 51 12
55%
76 48 200
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77.81
13,403.0 1,060.0 543.0 74.0 0.0 0.0 0.0 8,990.0 0.6 63,000.0
13,525.0 1,395.0 256.0 145.0 0.0 0.0 0.0 6,930.0 0.0 55,300.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
500.0 213.0 112.0 18.0 0.0 47,800.0 0.0 20.0 0.7 5,500.0
199.0 56.0 100.0 18.0 0.0 10,000.0 0.0 20.0 0.3 3,300.0
284.0 0.0 75.0 5.0 0.0 9,400.0 0.0 20.0 0.7 5,500.0
3,217.0 645.0 302.0 10.0 13.7 700.0 167.0 1,070.0 0.1 65,000.0
3,803.0 127.0 300.0 12.0 1.2 0.0 24.0 390.0 0.1 65,000.0
1,600.0 1,287.0 171.0 6.0 0.0 0.0 0.0 0.0 0.0 0.0
1,600.0 1,014.0 164.0 8.0 0.0 0.0 0.0 110.0 0.1 5,800.0
1,600.0 1,342.0 145.0 9.0 0.0 0.0 0.0 0.0 0.0 0.0
5,091.0 1,493.0 509.0 20.0 0.0 0.0 0.0 1,200.0 1.9 30,700.0
9,800.0 750.0 900.0 2.0 0.5 1,000.0 44.0 500.0 0.1 65,000.0
5,799.0 124.0 217.0 2.0 1.2 0.0 0.0 0.0 0.0 0.0
8,654.0 1,054.0 455.0 2.0 9.4 0.0 227.0 1,000.0 0.0 65,000.0
961.0 1,349.0 119.0 56.0 0.0 0.0 0.0 1,090.0 0.0 0.0
1,474.0 201.0 125.0 32.0 0.0 0.0 0.0 700.0 3.0 0.0
1,800.0 918.0 563.0 113.0 0.0 6,300.0 0.0 15,030.0 14.2 45,600.0
4,949.0 1,221.0 537.0 8.0 5.2 0.0 0.0 200.0 0.0 0.0
37.0 15.0 9.0 0.0 0.0 900.0 0.0 1,650.0 1.4 10,300.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 14,350.0 60.2 300.0
2,063.0 153.0 245.0 7.0 0.9 1,000.0 36.0 640.0 0.1 65,200.0
188.0 50.0 86.0 2.0 0.0 10,800.0 0.0 190.0 14.6 5,600.0
665.0 334.0 367.0 20.0 0.0 8,700.0 0.0 100.0 0.5 9,800.0
1,054.0 296.0 295.0 16.0 0.0 19,700.0 0.0 10.0 1.9 12,100.0
557.0 800.0 209.0 11.0 0.0 2,400.0 0.0 260.0 1.8 12,300.0
1,066.0 281.0 203.0 18.0 0.0 19,700.0 0.0 10.0 1.6 11,000.0
2,342.0 390.0 175.0 64.0 0.0 700.0 0.0 760.0 11.1 0.0
649.0 281.0 84.0 22.0 0.0 2,200.0 0.0 300.0 3.5 6,900.0
334.0 155.0 67.0 109.0 0.0 4,900.0 0.0 40.0 0.2 6,000.0
639.0 573.0 175.0 63.0 0.0 89,200.0 0.0 780.0 101.6 18,700.0
487.0 155.0 218.0 29.0 0.0 17,000.0 0.0 120.0 3.0 6,700.0
6,510.0 660.0 170.0 24.0 2.2 0.0 0.0 190.0 0.0 0.0
2,185.0 254.0 118.0 32.0 0.0 0.0 0.0 100.0 2.5 12,000.0
3,720.0 520.0 50.0 49.0 0.5 100.0 0.0 0.0 0.0 0.0
1,062.0 864.0 417.0 25.0 0.0 500.0 0.0 900.0 34.1 0.0
2,552.0 276.0 104.0 3.0 1.2 2,000.0 0.0 1,100.0 0.0 80,900.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 17,460.0 71.3 200.0
9,080.0 856.0 399.0 1.0 8.7 400.0 643.0 1,520.0 5.0 65,000.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
116.0 123.0 120.0 19.0 0.0 7,400.0 0.0 20.0 0.4 6,100.0
983.0 273.0 138.0 19.0 0.0 5,900.0 0.0 660.0 13.2 8,800.0
386.0 228.0 217.0 4.0 0.0 8,500.0 0.0 1,160.0 15.5 9,900.0
4,270.0 1,456.0 294.0 38.0 0.0 0.0 0.0 850.0 5.9 30,400.0
4,381.0 954.0 368.0 38.0 0.0 0.0 0.0 1,010.0 1.9 0.0
6,365.0 1,008.0 341.0 44.0 0.0 0.0 0.0 820.0 1.9 31,200.0
4,604.0 282.0 260.0 23.0 0.0 0.0 0.0 20.0 2.2 37,800.0
2,889.0 1,758.0 174.0 274.0 0.0 1,800.0 0.0 90.0 14.5 95,500.0
745.0 608.0 56.0 7.0 0.6 500.0 0.0 960.0 9.1 29,500.0
725.0 297.0 42.0 0.0 0.2 0.0 0.0 540.0 8.1 0.0
838.0 300.0 34.0 0.0 0.2 0.0 0.0 590.0 7.2 0.0
1,054.0 418.0 38.0 0.0 0.3 0.0 0.0 590.0 7.3 0.0
386.0 472.0 36.0 12.0 0.8 0.0 0.0 510.0 5.7 46,100.0
427.0 357.0 82.0 14.0 0.3 0.0 0.0 4,960.0 1.9 17,600.0
540.0 300.0 54.0 26.0 0.0 3,300.0 0.0 240.0 0.2 12,100.0
3,607.0 1,497.0 104.0 16.0 0.0 2,100.0 7.0 10.0 0.0 17,300.0
3,490.0 1,243.0 110.0 20.0 0.0 0.0 0.0 0.0 0.0 0.0
742.0 267.0 165.0 166.0 0.0 35,300.0 0.0 2,260.0 510.8 23,200.0
745.0 309.0 219.0 61.0 0.0 85,000.0 0.0 880.0 177.0 19,100.0
1,000.0 91.0 271.0 29.0 0.0 120,000.0 0.0 0.0 817.0 0.0
507.0 667.0 184.0 57.0 0.0 48,200.0 0.0 80.0 15.5 44,300.0
2,700.0 350.0 150.0 44.0 9.0 3,000.0 0.0 0.0 0.0 0.0
1,370.0 360.0 150.0 43.0 0.5 2,700.0 0.0 1,840.0 0.1 33,600.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
2,188.0 861.0 58.0 88.0 0.2 200.0 0.0 840.0 1.8 38,800.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
3,270.0 358.0 287.0 3.0 3.2 0.0 42.0 230.0 0.1 75,800.0
978.0 274.0 91.0 52.0 0.0 5,600.0 0.0 1,130.0 41.6 16,000.0
1,955.0 899.0 286.0 444.0 0.0 0.0 0.0 210.0 5.6 66,400.0
479.0 732.0 318.0 388.0 0.0 0.0 0.0 210.0 5.6 66,200.0
2,188.0 744.0 428.0 364.0 0.0 0.0 0.0 20.0 2.5 87,400.0
1,342.0 729.0 439.0 386.0 0.0 0.0 0.0 0.0 0.0 0.0
2,060.0 780.0 397.0 394.0 0.0 4,500.0 0.0 220.0 19.0 0.0
2,110.0 780.0 397.0 394.0 0.0 4,500.0 0.0 210.0 5.6 65,900.0
1,447.0 906.0 281.0 216.0 0.0 0.0 0.0 0.0 0.0 0.0
1,174.0 785.0 474.0 525.0 0.0 6,300.0 0.0 210.0 5.6 66,200.0
1,892.0 997.0 527.0 463.0 0.0 0.0 0.0 210.0 5.7 67,200.0
734.0 225.0 141.0 33.0 0.0 12,200.0 0.0 410.0 14.4 15,300.0
752.0 94.0 74.0 37.0 0.0 16,300.0 0.0 0.0 0.0 0.0
2,430.0 734.0 442.0 389.0 0.0 0.0 0.0 0.0 0.0 0.0
7,395.0 841.0 506.0 1.0 0.4 0.0 37.0 220.0 0.0 82,300.0
4,300.0 2,950.0 190.0 30.0 13.5 0.0 0.0 0.0 0.0 0.0
3,300.0 1,200.0 60.0 60.0 3.2 2,000.0 0.0 0.0 0.0 0.0
619.0 434.0 106.0 9.0 0.0 1,200.0 0.0 350.0 15.6 15,800.0
9,728.0 6,233.0 853.0 588.0 16.6 17,900.0 0.0 700.0 0.0 194,400.0
6,067.0 1,178.0 330.0 10.0 0.4 0.0 5.0 320.0 2.9 61,800.0
10,430.0 1,425.0 749.0 4.0 0.2 1,200.0 5.0 190.0 0.2 73,400.0
3,428.0 241.0 150.0 1.0 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
4,278.0 1,973.0 640.0 31.0 0.5 7,200.0 0.0 0.0 0.0 0.0
6,500.0 6,184.0 760.0 738.0 54.0 4,500.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 41,080.0 5.4 200.0
250.0 283.0 42.0 10.0 0.0 34,400.0 0.0 130.0 0.0 7,700.0
5,848.0 329.0 344.0 12.0 1.2 0.0 229.0 850.0 0.1 61,800.0
23,000.0 0.0 6,400.0 1,290.0 19.5 67,700.0 0.0 15,300.0 0.5 31,000.0
22,581.0 551.0 2,258.0 452.0 6.8 67,700.0 129.0 260.0 1.2 14,400.0
22,600.0 475.0 2,260.0 452.0 6.8 67,700.0 0.0 15,260.0 0.6 21,800.0
341.0 183.0 63.0 25.0 0.0 92,700.0 0.0 1,460.0 40.3 7,800.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
1,455.0 1,630.0 63.0 9.0 0.9 0.0 0.0 1,470.0 0.1 80,900.0
201.0 180.0 31.0 24.0 0.0 30,100.0 0.0 200.0 0.1 6,200.0
282.0 250.0 60.0 30.0 0.0 53,200.0 0.0 180.0 0.0 8,400.0
951.0 3,568.0 361.0 50.0 4.0 6,800.0 0.0 0.0 0.1 169,200.0
93.0 361.0 37.0 5.0 0.5 0.0 1.0 10.0 0.1 17,700.0
92.5 358.5 37.5 5.0 0.5 100.0 1.0 20.0 0.2 17,050.0
92.0 356.0 38.0 5.0 0.5 200.0 1.0 30.0 0.2 16,400.0
89.0 373.0 36.0 5.0 0.5 0.0 2.0 70.0 0.3 14,300.0
94.0 357.0 37.0 5.0 0.5 0.0 0.0 10.0 0.0 15,600.0
2,605.0 2,140.0 540.0 479.0 0.0 4,400.0 0.0 490.0 5.0 96,400.0
1,537.0 1,355.0 512.0 395.0 0.0 0.0 0.0 720.0 6.0 96,700.0
197.0 91.0 43.0 10.0 0.0 24,800.0 0.0 150.0 0.0 5,100.0
2,175.0 500.0 56.0 5.0 1.3 4,700.0 0.0 1,200.0 0.0 65,000.0
1,216.0 500.0 150.0 16.0 3.0 5,300.0 0.0 0.0 0.0 0.0
1,700.0 431.0 142.0 18.0 0.0 0.0 0.0 110.0 0.1 0.0
91.0 61.0 41.0 3.0 0.0 4,600.0 0.0 180.0 2.2 3,400.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
121.0 68.0 24.0 2.0 0.0 500.0 0.0 0.0 0.0 2,200.0
178.0 221.0 45.0 3.0 0.0 8,100.0 0.0 50.0 0.1 4,100.0
734.0 105.0 72.0 21.0 0.0 36,700.0 0.0 50.0 2.5 7,600.0
1,600.0 500.0 50.0 42.0 12.0 8,000.0 0.0 550.0 0.1 65,000.0
1,770.0 717.0 93.0 42.0 0.0 6,800.0 0.0 70.0 0.3 23,000.0
3,627.0 424.0 622.0 19.0 0.0 0.0 0.0 490.0 0.3 0.0
4,720.0 848.0 384.0 85.0 0.0 0.0 0.0 50.0 0.9 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 14,300.0 1.9 200.0
12,150.0 4,600.0 1,220.0 243.0 3.7 0.0 0.0 7,200.0 2.9 22,600.0
400.0 200.0 90.0 15.0 0.0 21,000.0 0.0 30.0 0.1 11,100.0
1,300.0 700.0 200.0 0.0 0.0 0.0 0.0 0.0 1.3 22,500.0
1,360.0 1,160.0 180.0 9.0 0.7 1,100.0 0.0 0.0 0.0 26,400.0
1,125.0 185.0 25.0 5.0 0.0 5,400.0 0.0 770.0 2.2 6,200.0
1,125.0 570.0 537.0 98.0 0.0 1,300.0 0.0 700.0 2.7 39,200.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 17,500.0 0.0 200.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
105.0 190.0 5.0 4.0 0.1 0.0 0.0 0.0 0.0 1,100.0
24.0 2,990.0 350.0 146.0 2.0 0.0 133.0 2,580.0 0.7 682,300.0
70.0 1,438.0 143.0 47.0 1.3 0.0 50.0 970.0 0.3 251,100.0
1,711.0 243.0 91.0 37.0 0.2 200.0 0.0 0.0 0.0 19,200.0
3,136.0 341.0 68.0 62.0 0.0 0.0 0.0 480.0 1.5 14,600.0
4,385.0 203.0 84.0 111.0 0.0 0.0 0.0 220.0 3.1 14,600.0
3,926.0 278.0 63.0 104.0 0.0 0.0 0.0 240.0 3.4 16,100.0
5,190.0 820.0 119.0 85.0 0.0 200.0 0.0 190.0 4.9 18,700.0
4,714.0 686.0 209.0 50.0 0.0 0.0 0.0 550.0 7.8 26,500.0
4,042.0 336.0 263.0 75.0 0.0 100.0 0.0 370.0 1.4 26,500.0
338.0 218.0 19.0 38.0 0.0 61,800.0 0.0 730.0 2.6 6,100.0
1,700.0 431.0 142.0 18.0 0.0 0.0 0.0 110.0 0.1 0.0
2,510.0 1,200.0 60.0 60.0 9.4 2,000.0 0.0 0.0 0.0 0.0
5,300.0 1,600.0 340.0 25.0 0.4 5,800.0 3.0 700.0 2.8 53,600.0
6,500.0 6,184.0 760.0 738.0 54.0 4,500.0 0.0 0.0 0.0 0.0
1,167.0 863.0 210.0 22.0 0.0 1,100.0 0.0 1,400.0 3.5 40,500.0
2,899.0 503.0 208.0 8.0 1.5 1,700.0 94.0 510.0 0.1 65,000.0
9,680.0 412.0 330.0 2.0 1.8 1,100.0 390.0 500.0 0.1 65,000.0
7,860.0 1,664.0 818.0 25.0 3.2 0.0 0.0 0.0 0.0 0.0
37.0 240.0 51.0 14.0 0.0 3,200.0 0.0 30.0 7.2 5,700.0
157.0 48.0 28.0 7.0 0.0 4,200.0 0.0 120.0 4.5 5,100.0
3,530.0 0.0 230.0 6.0 0.3 0.0 2.0 390.0 0.0 59,100.0
13,500.0 6,280.0 1,470.0 677.0 49.4 24,500.0 0.0 120.0 0.8 221,800.0
6,255.0 717.0 580.0 8.0 0.5 0.0 0.0 0.0 0.0 0.0
2,675.0 1,169.0 370.0 11.0 0.4 0.0 0.0 0.0 0.0 0.0
806.0 153.0 25.0 4.0 0.0 6,600.0 0.0 730.0 2.6 6,100.0
4,375.0 564.0 67.0 0.0 0.0 4,800.0 0.0 190.0 15.7 12,700.0
890.0 168.0 168.0 26.0 0.0 183,500.0 0.0 0.0 0.0 0.0
0.0 38.0 9.0 1.0 0.0 1,000.0 0.0 90.0 47.0 3,600.0
480.0 99.0 224.0 10.0 0.0 80,400.0 0.0 370.0 7.4 5,500.0
979.0 317.0 291.0 46.0 0.0 127,700.0 0.0 1,580.0 4.9 5,600.0
1,300.0 520.0 1,700.0 51.0 0.0 5,600.0 0.0 2,300.0 0.0 0.0
1,425.0 513.0 1,274.0 50.0 0.0 2,300.0 0.0 1,930.0 13.2 71,400.0
3,828.0 520.0 210.0 2.0 0.7 0.0 63.0 270.0 0.0 46,600.0
6,610.0 837.0 765.0 0.0 0.5 0.0 10.0 220.0 0.0 79,700.0
5,338.0 805.0 500.0 9.0 0.7 900.0 23.0 170.0 0.0 72,300.0
2.0
63.0 340.0 80.0 21.0 1.5 0.0 20.0 240.0 2.3 15,400.0
104.0 141.0 37.0 7.0 2.3 0.0 16.0 190.0 2.3 15,400.0
105.0 79.0 70.0 9.0 0.8 0.0 12.0 140.0 1.6 15,400.0
128.0 215.0 68.0 12.0 1.0 0.0 0.0 10.0 0.0 0.0
1,000.0 245.0 215.0 88.0 0.0 21,100.0 0.0 360.0 53.0 12,300.0
254.0 165.0 71.0 25.0 0.0 14,800.0 0.0 0.0 1.3 6,500.0
234.0 212.0 124.0 43.0 0.0 36,600.0 0.0 150.0 76.0 10,700.0
300.0 187.0 190.0 80.0 0.0 31,000.0 0.0 170.0 68.8 12,300.0
418.0 147.0 209.0 18.0 0.0 57,000.0 0.0 110.0 38.2 17,100.0
128.0 215.0 68.0 12.0 0.6 0.0 0.0 10.0 0.1 17,500.0
108.0 253.0 22.0 10.0 0.5 0.0 0.0 40.0 0.0 16,300.0
99.0 557.0 46.0 12.0 0.4 0.0 3.0 80.0 0.0 18,400.0
144.0 446.0 16.0 9.0 0.5 0.0 0.0 10.0 0.0 17,900.0
3,080.0 985.0 473.0 87.0 0.0 600.0 0.0 310.0 4.3 78,700.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 8,180.0 183.9 200.0
1,623.0 793.0 377.0 375.0 0.0 6,000.0 0.0 850.0 47.0 115,900.0
1,650.0 147.0 65.0 165.0 0.0 29,000.0 0.0 0.0 0.0 0.0
1,148.0 929.0 176.0 172.0 0.0 15,300.0 0.0 0.0 0.0 0.0
1,700.0 431.0 142.0 18.0 0.0 0.0 0.0 110.0 0.1 0.0
7,177.0 431.0 142.0 237.0 0.0 0.0 0.0 110.0 0.1 15,100.0
5,130.0 984.0 223.0 57.0 0.0 0.0 0.0 0.0 0.0 0.0
724.0 65.0 195.0 194.0 0.0 28,100.0 0.0 2,030.0 482.9 19,300.0
388.0 47.0 100.0 98.0 0.0 14,300.0 0.0 1,940.0 461.6 18,400.0
2,100.0 912.0 216.0 29.0 0.3 0.0 11.0 370.0 0.5 78,700.0
594.0 89.0 80.0 15.0 0.0 12,700.0 0.0 540.0 7.9 6,700.0
712.0 118.0 111.0 8.0 0.0 9,300.0 0.0 680.0 2.9 7,000.0
593.0 186.0 60.0 29.0 0.0 16,000.0 0.0 0.0 0.0 0.0
1,179.0 110.0 56.0 30.0 0.0 9,000.0 0.0 0.0 0.0 0.0
4,500.0 1,940.0 200.0 13.0 7.8 500.0 155.0 200.0 0.1 65,000.0
5,270.0 590.0 340.0 11.0 2.6 0.0 3.0 0.0 0.0 83,400.0
6,683.0 638.0 604.0 13.0 1.1 0.0 0.0 300.0 1.2 90,100.0
6,370.0 0.0 370.0 4.0 6.3 0.0 0.0 200.0 1.1 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
2,858.0 381.0 51.0 61.0 0.1 0.0 0.0 720.0 2.4 14,600.0
3,106.0 410.0 73.0 60.0 0.1 0.0 0.0 230.0 6.0 27,600.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
75.0 389.0 32.0 7.0 0.4 500.0 2.0 60.0 0.2 15,200.0
124.0 641.0 53.0 12.0 0.6 900.0 0.0 0.0 0.2 15,200.0
451.0 204.0 163.0 24.0 0.0 17,900.0 0.0 120.0 4.3 9,500.0
3,000.0 750.0 300.0 15.0 1.0 0.0 478.0 200.0 0.1 65,000.0
28.0
14.0
25.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
21 22 23 24 25 26 27 28 29
Cálcio Cobre Ferro Magnésio Manganésio Fósforo Potássio Selénio Sódio
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
21,000.0 127.0 800.0 12,000.0 125.0 44,000.0 340,000.0 0.3 1,000.0
83,000.0 47.0 710.0 9,000.0 64.0 4,000.0 133,000.0 1.2 28,000.0
1,000.0 7.0 60.0 0.0 4.0 0.0 2,000.0 0.6 2,000.0
1,000.0 7.0 50.0 0.0 4.0 0.0 2,000.0 0.6 1,000.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
36,000.0 29.0 860.0 13,000.0 250.0 29,000.0 194,000.0 0.6 28,000.0
33,000.0 28.0 1,200.0 12,000.0 203.0 28,000.0 187,000.0 1.5 25,000.0
181,000.0 299.0 1,700.0 25,000.0 1,672.0 153,000.0 401,000.0 14.2 17,000.0
6,000.0 57.0 170.0 7,000.0 52.0 16,000.0 157,000.0 0.0 0.0
264,000.0 996.0 3,720.0 268,000.0 2,285.0 484,000.0 705,000.0 2.5 1,000.0
0.1
1,228.0 38.0 56.0 61.0 500.0 26.0
467.0
2.0
5.9
0.5
0.0 0.0 -
39 40
Comentários Preço Por Serving.
0.00
1.00
2.00
3.00
0.00
Beba pelo menos 2 a 3 litros de água por dia. 0.00
0.00
0.00
0.00
0.00
Excelente fonte de vitamina E 0.00
0.00
0.00
0.00
0.00
Aminoácidos de cadeia ramificada 0.00
Aminoácidos essenciais 0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
40.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Fonte de proteína de absorção lenta (7 horas) 0.00
Fonte de proteína de absorção lenta (7 horas) 0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
100% monohidrato de creatina 0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Boa fonte de ácidos gordos ómega-3 0.00
Boa fonte de ácidos gordos ómega-3 0.00
5.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Boa fonte de ácidos gordos ómega-3 0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Fonte de proteína de absorção rápida (2 horas) 0.00
Fonte de proteína de absorção rápida (2 horas) 0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.56
0.00
Introduza novos alimentos apenas acima desta linha com "Inserir linha".
41
Preço pago Number of Servings
44.97 81
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BRAZUCANY.TV
Sexo (masculino / feminino) : male sexo
Idade: 38 anos
Altura (cm) : 171 cm
Peso corporal (kg) : 81.0 kg
Massa magra (kg) : 69.0 kg
% de gordura corporal: 14.8 %
Nível de atividade física : 1.725 atividade (valor entre 1.2 e 1.9)
Índice de Massa Corporal: 27.7 kg/m2 Katch - McArdle Mifflin - St. Jeor
Índice de Massa Magra: 23.6 kg/m2 melhor método bom método
Ritmo Metabólico usa a massa magra usa a idade
Ritmo Metabólico Basal : 1860 kcal por dia 1696 kcal por dia
Manutenção: 3209 kcal por dia 2926 kcal por dia
Definição : 0% kcal 3209 kcal por dia 2926 kcal por dia
Hipertrofia : 0% kcal 3209 kcal por dia 2926 kcal por dia
OBJETIVO bulk 3,209 Kcal gramas por dia gramas por refeição
Proteína: 25% 802 kcal 201 gr 33 gr
Hidratos: 52% 1,669 kcal 417 gr 70 gr
Gordura: 23% 738 kcal 82 gr 14 gr
Tempo / Refeição Produto Quantidade Unidade Kcal Proteína (g) Carbs (g) Gordura (g)
7:00 Bananas 100 gr 89 1 23 0
Café da manha Aveia 60 gr 233 10 40 4
Leite, inteiro (3.25% gordura) 100 gr 61 3 5 3
Amendoim, torrado 50 gr 293 12 11 25
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
Total 676 26 78 33
Energia % 15% 44% 41%
% da Quant Diária Necessária 21% 13% 19% 40%
10:00 Ovos 100 gr 143 13 1 10
Meio da Manhã Azeite 10 gr 90 0 0 10
Arroz, branco 200 gr 254 5 56 1
Feijão, rosa 100 gr 343 21 64 1
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
Total 830 39 121 22
Energia % 18% 58% 24%
% da Quant Diária Necessária 26% 19% 29% 27%
12:00 Batata doce 200 gr 172 3 40 0
Almoço Feijão, rosa 100 gr 343 21 64 1
Vaca, magra 100 gr 141 22 0 5
Azeite 6 gr 54 0 0 6
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
Total 710 46 104 13
Energia % 26% 58% 16%
% da Quant Diária Necessária 22% 23% 25% 15%
15:00 Batata doce 150 gr 129 2 30 0
Lanche Frango, peito 100 gr 114 21 0 3
Maçãs 150 gr 78 0 21 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
Total 321 24 51 3
Energia % 29% 62% 8%
% da Quant Diária Necessária 10% 12% 12% 4%
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OBJETIVO bulk 3,209 Kcal gramas por dia gramas por refeição
Proteína: 25% 802 kcal 201 gr 33 gr
Hidratos: 52% 1,669 kcal 417 gr 70 gr
Gordura: 23% 738 kcal 82 gr 14 gr
Tempo / Refeição Produto Quantidade Unidade Kcal Proteína (g) Carbs (g) Gordura (g)
18:00 Batata doce 200 gr 172 3 40 0
Jantar Frango, peito 200 gr 228 42 0 5
Azeite 5 gr 45 0 0 5
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
Total 445 46 40 10
Energia % 42% 37% 21%
% da Quant Diária Necessária 14% 23% 10% 13%
20:30 Creatina 3 gr 0 0 0 0
Pré Treino --------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
Total 0 0 0 0
Energia % 0% 0% 0%
% da Quant Diária Necessária 0% 0% 0% 0%
22:30 Whey, isolado 15 gr 55 13 0 0
Pós Treino --------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
Total 55 13 0 0
Energia % 97% 1% 2%
% da Quant Diária Necessária 2% 7% 0% 0%
23:00 Whey, concentrado 15 gr 61 12 1 1
Ao Deitar Bananas 100 gr 89 1 23 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
--------------- - 0 0 0 0
Total 150 13 24 1
Energia % 33% 59% 8%
% da Quant Diária Necessária 5% 7% 6% 2%
Proteína Carbohidratos Gordura
TOTAL gramas: 206 419 82
TOTAL Kcal: 3,187 Kcal 826 1,674 739
% of TOTAL Kcal: 25% 52% 23%
OBJETIVO gramas: 3,209 Kcal 201 417 82
DIFERENÇA [ TOTAL - OBJETIVO ] gramas: +6 +1 +0
DIFERENÇA [ TOTAL - OBJETIVO ] Kcal: -22 Kcal +24 +5 +1
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