PLANNING

APPROPRIATE DIET
AND
CALCULATING
REQUIREMENTS
Calculating Requirements
Height: 165 cm

Weight: 75 Kg

DBW 54-60 kg @ BMI of 20-22 kg/m2

TER = 60 X 25 = 1500 KCAL

Total Protein Requirement 60 x 1 = 60 gm
protein
 Sample Meal Plan
Breakfast • Milk : 100 ml
• Cereal : Any 50 gms (Eg : 2 Idlies / 2 Appam)
: 1/2 cup sambar / Chutney
Midmorning (<20Kcal) • Diluted Butter Milk / Lime Juice
• Fruit Salad
Lunch • Any Cereal : 75 g (Eg: .11/2 Cup - Cooked rice / 3
chapathi)
• Chicken: 75 g / Dhal 25 g / Fish 75 g
• Paneer(low fat) : 50 g
• Veg: ½ cup Greens & ½ cup others vegetables
• Salad
Tea time Milk : 100 ml for coffee/tea
Whole grams 25g

Dinner • Any Cereal : 50 g (Eg .1 Cup - Cooked rice / 2

chapathi)
• Chicken: 75 g / Dhal 25 g / Fish 75 g
• Paneer(low fat) : 50 g
• Veg: ½ cup Greens & ½ cup others vegetables
• Salad
Food Cooked Raw Weight CHO (g) Pro Fat Energy
Volume (g) (g) (g) (kcal)
Milk ½ cup 100 4 3.2 4 65
Idly 2 50 40 4 0 170
Dal ½ 15 9 3.3 0 50
cup
Egg 1 - - 4 - 17
white
Fruit 1 cup 100 10 - - 40
Food Cooked Raw CHO Pro Fat Energy
Volume Weight (g) (g) (g) (Kcal)
(g)
Rice 1 ½ cup 75 60 6 - 255
Fish 1 slice 65 - 14.6 3 85
Veg ½ cup 100 6 1 0 30
Root ½ cup 100 15 1.5 - 85
Veg
Food Cooked Raw CHO Pro Fat Energy
Volume Weight (g) (g) (g) (Kcal)
(g)
Milk ½ cup 100 4 3.2 4 65
Whole ½ cup 25 15 5.6 - 85
gram
Food Cooked Raw CHO Pro Fat Energy
Volume Weight (g) (g) (g) (Kcal)
(g)
Chappathi 2 50 36 6 - 170
Dhal ½ cup 25 15 5.6 - 85
Veg ½ cup 100 6 1 - 30
Root Veg ½ cup 100 15 1.5 - 85
Food Raw CHO (g) Pro Fat (g) Energy
Weight (g) (Kcal)
(g)

Milk 100 ml 4 3.2 4 65

Oil 15 ml - - 15 135
 Carb Prt Fat (g) Energy
(g) (g) (Kcal)
Total 239 64 30 1500