BMR (men)

66
66

13.7
+

wgt (kg)
82
1123.4

5
+

ht (cm)
180
900

6.8
-

age
25
170

I hope you enjoyed my article and find this calculator to help you with
Stay awesome and good luck with your fitness goals. Mario, Sho

BMR (cal)
1919.4

Cals

Activity Level
Moderate
1.6

oyed my article and find this calculator to help you with your fitness goals.
ome and good luck with your fitness goals. Mario, ShockingFit.com

3071.04

Adjust for goal

Fat loss
0.8

2456.832

Fat Loss Goal

Calories for different days

Protein
270.60

Carb (high)
281.88
2682.33

Carb (med)
225.50
2456.83

Carb (low)
169.13
2231.33

Fat
52.49

HIGH
FOOD

CAL

P
270.6

C
281.9

F
52.5

Meal 1
100g Oats
100 ml chocolate milk
1 Banana
10 egg whites L size
4g Sesame seeds and flax seeds
Total
Meal 2
150g brown rice
150g steamed chicken breasts
1/2 Medium size Tomato
1/2 Medium size Cucumber
1/2 Medium size Green bell pepper
Total
Meal 3
150g brown rice
150g steamed chicken breasts
1/2 Medium size Tomato
1/2 Medium size Cucumber
1/2 Medium size Green bell pepper
Total
Meal 4
200g brown rice
150g steamed chicken breasts + 4 egg whites L size
Medium size Tomato
Medium size Cucumber
Medium size Green Bell Pepper
Total
Meal 5 (PWM)
200g brown rice
150g steamed chicken breasts + 4 egg whites L size
Medium size Tomato

351.0
67.5
88.0
140.0
18.0
664.5

12.0
3.5
1.0
35.0

60.0
10.0
21.0

51.5

91.0

128.0
141.0
10.0
8.0
16.0
303.0

1.0
33.0

31.0

128.0
141.0
10.0
8.0
16.0
303.0

1.0
33.0

172.0
197.0
20.0
16.0
32.0
437.0

1.0
47.0

172.0
197.0
20.0

1.0
47.0

34.0

34.0

48.0

7.0
1.5

2.0
10.5

1.0
2.5
2.0
4.0
39.5

1.0

31.0
1.0
2.5
2.0
4.0
39.5

1.0

42.0
1.0
5.0
4.0
8.0
59.0

1.0

42.0
1.0
5.0

Medium size Cucumber

Total
Meal 6
20g nuts
150g Low fat cottage cheese
Fish oil
2 Medium Size Egg Yolks

16.0
0.0
405.0
114.0
237.0
90.0
118.0

4.0
48.0

51.0

1.0

4.0
37.0

2.0
2.0

6.0

1.0

10.0
9.0
10.0
10.0

Total

559.0

47.0

5.0

39.0

DIFFERENCE
GOAL
TOTAL

-10.8
2682.3
2671.5

-8.1
270.6
262.5

3.1
281.9
285.0

1.0
52.5
53.5

MEDIUM
FOOD

100g Oats
100 ml chocolate milk
1 Banana
10 egg whites L size
4g Sesame seeds and flax seeds

100g brown rice

150g steamed chicken breasts
1/2 Medium size Tomato
1/2 Medium size Cucumber
1/2 Medium size Green bell pepper

100g brown rice

150g steamed chicken breasts
1/2 Medium size Tomato
1/2 Medium size Cucumber
1/2 Medium size Green bell pepper

100g brown rice

150g steamed chicken breasts + 4 egg whites L size
Medium size Tomato
Medium size Cucumber
Medium size Green Bell Pepper

150g brown rice

150g steamed chicken breasts + 4 egg whites L size
Medium size Tomato

CAL

P
270.6

C
225.5

351.0
67.5
88.0
140.0
18.0
664.5

12.0
3.5
1.0
35.0

60.0
10.0
21.0

51.5

91.0

84.0
141.0
10.0
8.0
16.0
259.0

1.0
33.0

20.0

84.0
141.0
10.0
8.0
16.0
259.0

1.0
33.0

84.0
197.0
20.0
16.0
32.0
349.0

1.0
47.0

128.0
197.0
20.0

1.0
47.0

34.0

34.0

48.0

2.5
2.0
4.0
28.5
20.0
2.5
2.0
4.0
28.5
20.0
5.0
4.0
8.0
37.0
31.0
5.0

F
52.5

LOW
FOOD

7.0 100g Oats

1.5 100 ml chocolate milk
1 Banana
10 egg whites L size
2.0 4g Sesame seeds and flax seeds
10.5

CAL

351.0
67.5
88.0
140.0
18.0
664.5

50g brown rice

1.0 150g steamed chicken breasts
1/2 Medium size Tomato
1/2 Medium size Cucumber
1/2 Medium size Green bell pepper
1.0

44.0
141.0
10.0
8.0
16.0
219.0

50g brown rice

1.0 150g steamed chicken breasts
1/2 Medium size Tomato
1/2 Medium size Cucumber
1/2 Medium size Green bell pepper
1.0

44.0
141.0
10.0
8.0
16.0
219.0

50g brown rice

1.0 150g steamed chicken breasts + 4 egg whites L size
Medium size Tomato
Medium size Cucumber
Medium size Green Bell Pepper
1.0

44.0
197.0
20.0
16.0
32.0
309.0

150g brown rice

1.0 150g steamed chicken breasts + 4 egg whites L size
Medium size Tomato

84.0
197.0
20.0

Medium size Cucumber

20g nuts
150g Low fat cottage cheese
Fish oil
2 Medium Size Egg Yolks

16.0
0.0
361.0
114.0
237.0
90.0
118.0

4.0
48.0

40.0

1.0

4.0
37.0

2.0
2.0

6.0

1.0

10.0
9.0
10.0
10.0

Medium size Cucumber

16.0
0.0
317.0

20g nuts
150g Low fat cottage cheese
Fish oil
1 Medium Size Egg Yolks

114.0
237.0
90.0
59.0

559.0

47.0

5.0

39.0

500.0

-5.3
2456.8
2451.5

-8.1
270.6
262.5

4.5
225.5
230.0

1.0
52.5
53.5

-2.8
2231.3
2228.5

P
270.6

C
169.1

12.0
3.5
1.0
35.0

60.0
10.0
21.0

51.5

91.0

1.0
33.0

10.0

34.0
1.0
33.0

34.0
1.0
47.0

48.0
1.0
47.0

F
52.5
7.0
1.5

2.0
10.5

1.0
2.5
2.0
4.0
18.5

1.0

10.0
1.0
2.5
2.0
4.0
18.5

1.0

10.0
1.0
5.0
4.0
8.0
27.0

1.0

20.0
1.0
5.0

4.0
48.0

29.0

1.0

4.0
37.0

2.0
2.0

3.0

0.5

10.0
9.0
10.0
5.0

44.0

4.5

34.0

-11.1
270.6
259.5

19.4
169.1
188.5

-4.0
52.5
48.5