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For a 140lb female, calorie intake=1800 calories, protein=20%:
1800 x .20 = 360 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:
360/4 = 90 grams of protein per day.
The Worst Sources of Protein (% Protein – % Fat)Hot dog 14-83, Bologna 15-81, Pork sausage 22-77, Bacon 21-78, Salami 23-75, Beef ribs 26-74, Pork ribs 27-73, Eggs 34-62, Chicken thing 36-63, Ham lunch meat 39-54, Pork Shoulder 45-55. [source: USDA sr18]
The Best Sources of Protein (% Protein – % Fat)Skinless turkey breast 94-5, Shrimp 90-10, Orange roughy 90-10, Pollock 90-10, Lobster 89-5, Red snapper 87-13, Dungeness crab 86-10, Buffalo 84-16, Venison 81-19, Halibut 80-20, Clams 73-12, Lean pork tenderloin 72-28, Veal 68-32, Chicken liver 65-32, Lean beef flank steak 62-38, Salmon 62-38. [source: USDA sr18]
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95,5 kg
Disminuído hasta ahora: 6,5 kg.
Aún para ir: 20,5 kg.
Dieta seguida: Bien.
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963 kcal
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Grasa: 9,05g | Prot: 35,84g | Carbh: 204,91g.
Desayuno: herbal tea. Almuerzo: salad, Cooked Spinach (from Frozen, Fat Not Added in Cooking), banana, cooked vegetable, herbal tea, roti. Cena: banana, roti. más...
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3810 kcal
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Ejercicio:
Caminar (Lento) - 3/kph - 1 hora, Caminar (Moderado) - 5/kph - 1 hora, Cricket - 2 horas, Trabajo de Escritorio - 7 horas, Descansando - 5 horas, Durmiendo - 8 horas. más...
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Ganando 3,5 kg a la Semana
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