BMR- 1800

Bodyweight- 73 kg
C:P:F 225:135:40 Total 1800cals

Food Qty Carb Protein Fat calories

Breakfast
oats 45g 30.5 5.9 2.9 175
whey protein 1scoop 3 25 1.5
almonds 10g 1.8 6
banana 60g 13 0 0 72
milk 60g 11.5 2 2.5 30
Whole Eggs 3 0 18 13.5 180
Lunch
Egg Whites 5 0 20 0.5 105

Rice 250g cooked 50 0 0 225

Dal coocked 80g 55 18 2 300
Snack
Peanut Butter 1tbsp 3.5 3 7.5 100
whey protein 1scoop 3 25 1.5
cream coffee 1 1.5 5.5
almonds 10g 1.8 6
Dinner
chicken 100g 25 6 165
rice 250g cooked 50 0 0 225

Total 221 145.5 55.4 1577

BMR- 1650
Bodyweight- 68 kg
C:P:F 158:140:62 Total 1750 Cals

Food Qty Carb Protein Fat

Breakfast
oats 40g 28 4.5 3.5
whey protein 1scoop 3 25 1.5
almonds 8 5.5
skim milk 1 cup 11 7.5 10
Whole Eggs 3 1.5 20 15
Lunch
Egg Whites 5 1.5 18 0.5
Spinach
Rice 40g 32
Dal coocked 80g 12 4 1
Snack
Peanut Butter 1tbsp 2.5 3.5 7.5
whey protein 1scoop 3 25 1.5
cream coffee 1 1.5 5.5
almonds 8 5.5
Dinner
chicken 100g 25 3
rice 30g 24
roti 1 18
Total 138 132.5 60
BMR- 1650
Bodyweight- 68 kg
C:P:F 162:140:72 Total 1850 Cals

Food Qty Carb Protein Fat

Breakfast
oats 40g 28 4.5 3.5
whey protein 1scoop 3 25 1.5
almonds 8 5.5
skim milk 1 cup 11 7.5 10
Whole Eggs 3 1.5 20 15
Lunch
Egg Whites 5 1.5 18 0.5
veg
0 40g 32
Dal coocked 80g 12 4 1
Snack
Peanut Butter 1tbsp 2.5 3.5 7.5
whey protein 1scoop 3 25 1.5
cream coffee 1 1.5 5.5
almonds 8 5.5
Dinner
chicken 100g 25 3
rice 50g 40
roti 1 18
Total 154 132.5 60