Kg

lbs
1
66

Daily Caloric Intake

=
=
=

2.2
145.2

18 Bodyweight in pounds
18
145
2,610

Diet Ratio
Protein
Carbs
Fats

=
=
=

Ratio
40%
30%
30%

Calories Conversion
1,044
4 cal. Per gram
783
4
783
9

Calories Protein Carbs

3 Eggs

Fats

Grams
261
196
87

348
261
261

Food
Egg
Juice
Bread (mixed grain)
Butter
Magarine
Cheese
Milk (skim)
Milk (full)
Protein
Chicken

Size

Calories

Protein

Carbs

Fat

90
110
69
102
34
60
90
150
110
142
109
99
205
49
41
28
240
11
8
27
40
476
184
280

6.3
2
3.5
0.1
0
3
9
8
20
26.7
13.5
9.1
4.3
3.3
5.3
1.3
3
0.5
0.5
0.6
4
87.1
22
18

0.4
27
11.3
0
0
1
13
12
4.5
0
0
0
44.5
10.1
6.8
6.6
12.8
2.4
1.6
6.4
1
0
0
1

7
0
1.1
11.5
3.8
4.5
0.05
8
1
3.1
5.7
6.6
0.4
0.6
0.5
0.1
22
0.1
0.1
0.1
2
11.7
10
23

McDonalds

Big Mac
540
Coca Cola
210
Cheeseburger
300
Sausage McMuffin with 450
Egg

25
0
15
21

45
58
33
30

29
0
12
27

Beef
Beef
Duck
French Fried

Rib Eye
Patties (112g)
Duckling 1/2 breast
Fries (10 strips)

893
200
113
167

89.6
23
13.7
1.8

0
0
0
19.8

56.5
11
6.1
9.4

Fish
Prawn

Salmon
Prawns

367
67

39.3
11.9

0
0

22
1.4

Starbucks

Caffe latte Whole milk (Venti)

306
Caffe Latte Nonfat milk (Grande)
168

17
16

23.8
24

15.3
0

Japanese
Japanese
Japanese
Pasta

Beef Noodle
Buckwheat noodle
Beef Stir Fry
Spaghetti

600
200
140
220

32
6
11
8.1

57
43
17
42.8

26
1
3
1.3

Soup

Green Pea

153

24.7

2.7

Rice
Vegetables

Tofu
Pork
Pork

1 slice - 19g
8 oz
28.5g
1/2 breast
1 thigh
1 wing
1 cup (158g)
Broccoli
Spinach
Cabbage
Avocados
Tomato
Lettuce
Carrot
Tofu (91g)
Loin, Tenderloin
Loin, Chop
Sausage, Breakfast

MONDAY
Bfast
Egg
Juice
Bread
Milk (skim)
Protein Shakes

2
1
2
1
1

Lunch
Rice
Chicken
Vege
Egg
Tofu

1
2
3
1
1

205
284
123
90
40

4.3
27
15.9
6.3
4

44.5
0
20.4
0.4
1

0.4
11.4
1.5
7
2

Juice

110

27

Dinner
Pork
Vege
Carrot

2
1
1

368
49
27

44
3.3
0.6

0
10.1
6.4

20
0.6
0.1

Milk (skim)
Protein Shakes

1
1

90
110

9
20

13
4.5

CaloriesProtein Carbs Fat

180 12.6
0.8
14
110
2
27
0
138
7 22.6
2.2
90
9
13 0.05
110
20
4.5
1

TUESDAY
Bfast
Calories Protein Carbs Fat
Egg
2
180
12.6
0.8
14
Juice
1
110
2
27
0
Bread
2
138
7
22.6
2.2
Milk (skim)
1
150
8
12
8
Protein Shakes 1
110
20
4.5
1
Lunch
Noodle
Tofu
Juice
Coffee

1
1
0
1

600
40
0
306

32
4
0
17

57
1
0
23.8

26
2
0
15.3

Juice

110

27

0.05
1

Dinner
Beef
1
Vege
1
Carrot
1
Pasta
1
Milk (skim)
1
Protein Shakes 1

893
28
27
220
150
110

89.6
1.3
0.6
8.1
8
20

0
6.6
6.4
42.8
12
4.5

56.5
0.1
0.1
1.3
8
1

Total

2124

187 195.2

61.3

Total

3172

232.2

248

135.5

Target

2610
(486)

261
(74)

87
(26)

Target

2610
562

261
(29)

196
52

87
49

196
(1)

WEDNESDAY
Bfast
Egg
Juice
Bread
Milk (skim)
Protein Shakes

2
1
2
1
1

Lunch
RICE
Fish
Juice
Fruit

1
1
0
1

205
367
0
8

4.3
39.3
0
0.5

44.5
0
0
1.6

0.4
22
0
0.1

Juice

110

27

Dinner
Fish
1
Vege
1
Egg
1
Pasta
0.5
Tofu
1
Milk (skim)
1
Protein Shakes 1

367
41
90
110
40
90
110

39.3
5.3
6.3
4.05
4
9
20

0
6.8
0.4
21.4
1
13
4.5

22
0.5
7
0.65
2
0.05
1

Total

2166

184.7

188.1

72.95

Target

2610
(444)

261
(76)

196
(8)

87
(14)

Calories Protein Carbs Fat

180
12.6
0.8
14
110
2
27
0
138
7
22.6
2.2
90
9
13
0.05
110
20
4.5
1

THURS
Bfast
Egg
Juice
Bread
Milk (skim)
Protein Shakes
Lunch
RICE
Fish

2
1
2
1
1

CaloriesProtein
180 12.6
110
2
138
7
90
9
110
20

1
205
4.3
0.5 183.5 19.65

Juice

110

Dinner
Fish
Vege
Egg
Rice

1
1
1
1

142
27
90
205

26.7
0.6
6.3
4.3

Milk (skim)
1
Protein Shakes 1

90
110

9
20

Total

1791 143.5

Target

2610
261
(820) (118)

Carbs Fat
0.8
14
27
0
22.6
2.2
13 0.05
4.5
1

FRI
Bfast
Egg
Juice
Bread
Milk (skim)
Protein Shakes
Lunch
RICE
Beef
Tofu
Chicken
Juice

2
1
2
1
1

Calories Protein Carbs Fat

180
12.6
0.8
14
110
2
27
0
138
7
22.6
2.2
90
9
13
0.05
110
20
4.5
1

SAT
Bfast
Chicken
Pork
Rice
Protein Shakes

1
0.2
1
1
1

205
178.6
40
109
110

4.3
17.92
4
13.5
2

44.5
0
1
0
27

0.4
11.3
2
5.7
0

Lunch
RICE
Pork
Juice
Egg
Bread

Coffee

306

17

23.8

15.3

Coffee

Dinner
Noodle

0.5

300

16

28.5

13

1876.6 125.32

192.7

64.95

196
(3)

87
(22)

44.5
0

0.4
11

27

0
6.4
0.4
44.5

3.1
0.1
7
0.4

13
4.5

0.05
1

208.2

40.3

Total

196
12

87
(47)

Target

2610
(733)

261
(136)

Dinner
Fish
Vege
Tofu
Chicken
Rice

Total
Target

Calories Protein Carbs Fat

2
218
27
0 11.4
1
184
22
0
10
1
205
4.3
44.5 0.4
1

110

20

4.5

0.5
0.2
1
1
1

102.5
36.8
110
90
69

2.15
4.4
2
6.3
3.5

22.25
0
27
0.4
11.3

0.2
2
0
7
1.1

306

17

1
1
1
0.5
1

367
41
40
49.5
205

39.3
5.3
4
4.55
4.3

SUN
Bfast
Egg
Juice
Bread
Rice
Protein Shakes

2
1
1
1
1

CaloriesProtein Carbs Fat

180 12.6
0.8
14
110
2
27
0
69
3.5 11.3
1.1
205
4.3 44.5
0.4
110
20
4.5
1

Lunch

2133.8
2610
(476)

23.8 15.3

0
6.8
1
0
44.5

22
0.5
2
3.3
0.4

166.1 186.05 76.6

261
(95)

196
87
(10) (10)

Dinner
Chicken
Vege
Potato
Bread
Coke
Coffee
Milk

3
1
1
0.5
1
1
1

426
8
205
34.5
210
306
90

80.1
0.5
4.3
1.75
0
17
9

0
1.6
44.5
5.65
58
23.8
13

9.3
0.1
0.4
0.55
0
15.3
0.05

Total

1954 155.1 234.7

42.2

Target

2610
261
196
(657) (106) 38.65

87
(45)

Mon
Bfast
Calories Protein Carbs Fat
Egg
2
180
12.6
0.8
14
Juice
1
110
2
27
0
Pork
0.2
36.8
4.4
0
2
Rice
0.5 102.5
2.15 22.25
0.2
Protein Shakes 1
110
20
4.5
1
Milk
1
90
9
13
0.05

Tue
18-May
Bfast
Egg
2
Juice
1
Bread
2
Milk
1
Protein Shakes
1

Lunch
Duck
Pork
Rice

1
1
1

113
184
205

13.7
22
4.3

0
0
44.5

6.1
10
0.4

Lunch
Chicken
Rice
Soup
Bread

Juice
Snearkers bar

1
1

110
50

2
2

27
1

0
10

Coffee

Dinner
Pattie
Vege
Potato
Bread
Pasta
Chicken Wing
Milk

1
1
1
0.2
0.2
1
1

200
28
167
13.8
44
99
90

23
1.3
1.8
0.7
1.62
9.1
9

0
6.6
19.8
2.26
8.56
0
13

11
0.1
9.4
0.22
0.26
6.6
0.05

Dinner
Fish
Tofu
Beef
Noodle
Protein
Milk

1
1
1
0
1
1

1933.1 140.67 190.27

71.38

Total
Target

2610
(677)

261
(120)

196
(6)

87
(16)

Total
Target

1
0.5
1
1

Calories Protein
Carbs
Fat
180
12.6
0.8
110
2
27
138
7
22.6
90
9
13
110
20
4.5

109
102.5
153
69

13.5
2.15
8
3.5

0
22.25
24.7
11.3

14
0
2.2
0.05
1

5.7
0.2
2.7
1.1

Wed
19-May
Bfast
Calories Protein
Egg
2
180
12.6
Juice
1
110
2
Bread
1
69
3.5
Milk
1
90
9
Protein Shakes
1
110
20
Lunch
Beef
Bread
Potato

1
1
1

200
69
167

23
3.5
1.8

Coffee

306

17

1
2
3
0.5

220
82
426
150

8.1
10.6
80.1
7.5

1
1

110
90

20
9

306

17

23.8

15.3

367
40
140
0
110
90

39.3
4
11
0
20
9

0
1
17
0
4.5
13

22
2
3
0
1
0.05

2114.5

178.05

185.45

70.3

Total

2379

227.7

2610
(496)

261
(83)

196
(11)

87
(17)

Target

2610
(231)

261
(33)

Dinner
Pasta
Vege
Chicken
Cheese Burger
Protein
Milk

Carbs

Fat
0.8
27
11.3
13
4.5

14
0
1.1
0.05
1

0
11.3
19.8

11
1.1
9.4

23.8

15.3

42.8
13.6
0
16.5

1.3
1
9.3
6

4.5
13

Thurs
20-May
Bfast
Calories Protein Carbs Fat
Egg
2
180
12.6
0.8
14
Juice
1
110
2
27
0
Bread
1
69
3.5
11.3
1.1
Milk
1
90
9
13
0.05
Protein Shakes
1
110
20
4.5
1
Lunch

Juice
Milk
Bread

1
1
2

110
90
138

2
9
7

27
13
22.6

0
0.05
2.2

Dinner
Noodle
Pork
Egg

1
1
1

600
184
90

32
22
6.3

57
0
0.4

26
10
7

1
0.05

Protein
Milk

1
1

110
90

20
9

4.5
13

1
0.05

201.9

71.6

Total

1971

154.4

194.1

62.45

196
5.90

87
(15)

Target

2610
(639)

261
(107)

196
(2)

87
(25)

Fri
21-May
Bfast
Calories Protein
Carbs
Fat
Egg
2
180
12.6
0.8
Juice
1
110
2
27
Bread
1
69
3.5
11.3
Milk
1
90
9
13
Protein Shakes
1
110
20
4.5

14
0
1.1
0.05
1

Lunch

Chicken
Rice
Pork
Juice
Coffee

1
0.5
0.2
1
1

142
102.5
36.8
110
168

26.7
2.15
4.4
2
16

0
22.25
0
27
24

3.1
0.2
2
0
0

Dinner
Noodle
Fish
Prawn
Tofu

0.5
1
1
1

100
367
67
40

3
39.3
11.9
4

21.5
0
0
1

0.5
22
1.4
2

Protein
Milk

1
1

110
90

20
9

4.5
13

1
0.05

1892.3

185.55

169.85

48.4

2610
(718)

261
(75)

196
(26)

87
(39)

Total
Target