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lalaki na 21 taong gulang, taas 6 Paa 0 Pulgada, timbang 198 Pounds
Katamtamang mahinang aktibidad, Formula ng pagkalkula ng BMR: Mifflin St Jeor
Calories kada Araw
Timbang | Calories/Araw | Porsiyento | |
---|---|---|---|
Matinding Pagbaba ng Timbang | -2 Pounds/Linggo | 1,844 | 65% |
Pagbaba ng Timbang | -1 Pounds/Linggo | 2,344 | 82% |
Katamtamang Pagbaba ng Timbang | -0.5 Pounds/Linggo | 2,594 | 91% |
Panatilihin ang Timbang | 0 Pounds/Linggo | 2,844 | 100% |
Katamtamang Pagdagdag ng Timbang | +0.5 Pounds/Linggo | 3,094 | 109% |
Pagdagdag ng Timbang | +1 Pounds/Linggo | 3,344 | 118% |
Matinding Pagdagdag ng Timbang | +2 Pounds/Linggo | 3,844 | 135% |
Caloric Intake:
Diet Plan:
Total: 2,344 kcal
Exercise Plan:
Caloric Intake:
Diet Plan:
Total: 3,344 kcal
Exercise Plan:
Caloric Intake:
Diet Plan:
Total: 2,844 kcal
Exercise Plan:
Sleep:
Stress Management:
Motivation:
By following this comprehensive plan tailored to your specific health and fitness goals, you can effectively work towards achieving your desired outcomes. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine.