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1400 kcal fat loss, high protein diet.pptx

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1400 kcal fat loss, high protein diet.pptx

  1. 1. Calculation for calories for fat loss • Energy Deficit Calculation :  Step 1: REE (Resting Energy Expenditure ) for males = 10 x wt in kg + 6.25 x ht in cm – 5x age in years +5 REE for female = 10x wt in kg + 6.25 x ht in cm – 5 x age in years -161  Step 2 : Multiply REE by Activity factor 1.5 for women and 1.6 for men to estimate daily calorie need REE X AF = estimated total calorie need (kcal/day ) to maintain weight  Subtract 500 kcal/day to obtain fat loss  1 pound body fat = 3500 kcal  so, 1 pound or 500 gm fat loss in a week
  2. 2. 1400 kcal high protein diet for fat loss
  3. 3. Meal Food Item Amount Calorie(kcal) Protein(gm) Carbohydrate (gm) Fat (gm) Breakfast Paneer steak 100 257 18 12 14 Apple 100 67 13 Peanut butter 15 78 3.45 2.5 Total 402 21.45 25 16.5
  4. 4. Lunch Meal Food Amount Calorie (kcal) Protein(gm) Carb (gm) Fat (gm) Lunch Pressure cooked soyabean gravy 50 189 19 5 9 Cucumbar salad 100 12 1 whole egg and 1 egg white omlette 169 13 11 370 32 5 20
  5. 5. Pre & Post workout Meal Food Items Amount(g m) Energy (kcal) Protein(gm) Carb (gm) Fat (gm) Pre workout Homema de oat banana brownie Oats Banana Egg Cream 1 service size or 30 gm 100 3 Post workout Protein shake Curd 100 60 3.4 4 4 Standard whey/plant protein 2 scoop 35 121 30 total 281 37
  6. 6. Dinner Food Amount(gm) Cal(kcal) Protein(gm) Carb (gm) Fat (gm) Fish Steak 150 153 28.5 3.58 Vegetables 200 60 18 Paneer steak 50 128 9 Total 321 37
  7. 7. Total Macros Energy (kcal) Protein (gm) 1384 127.45

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