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S.No.

Elements Required Calculated Formula Qty Required

1 Protine 1.5*70 K.g. (154.324 Pound) 231.50 gm

2 Carbs 2.0*70 K.g. (154.324 Pound) 308.65 gm.


http://www.bodybuilding.com/fu
3 Fat 76-82 gm.
n/calpro.htm
10% of total Cal req./4 =
4 Sugar 70-75 gm.
sugar gms.
5 Vitameans 3 cup of juice in a week

6 Total Calories 2980 cal to maintain 70 K.g. 2980 cal

Oats
Nutretion Elements Almonds ( 100 gms.)
(100 gms.)

1 Protine 21.22 16.9

2 Carbs 21.69 66.3

3 Fat 49.42 6.9

4 Sugar 3.89

5 Energy ( Cal ) 576 Kcal 389 kcal


My Daily Diet Plan
Calories Intake Rule :- 20-30 % Calories should come from Protine,40-60 %
% from Fat

20 Cal* per pound of body weight thus ,3086.5 cal req.

Gernal Diet foods with Nutretion values

Peenut Banana
Soyabeans Black Beans Peanut
Butter(2 TB (One 6-7''
(100 gms.) (100 gms.) (10 gms.)
spoon 32 gm) long)

36.49 8.86 24 8 1.3

30.16 23.71 22 6 27

19.94 0.54 50 16 0.4

7.33 0.32 4.2 3 14

446 kcal 132 kcal 585 cal 188 cal 105 Cal
e from Protine,40-60 % from Carbs,20-30

us ,3086.5 cal req.

values

Sweet Dry Skim Chapati/


Potato ( 1 Milk Boilde
Potato (5'' Milk Powder Sugar Roti
pcs.) (240 ml) Egg
long) (100 gm.) (one7'')

2 3 9.15 35 0 6 4

26 29 12.64 52 100 0.6 17

0.1 0.1 16.81 1 0 5 3

7 2 . 0 100 0.6 0

112 cal 92 cal 240 cal 357 cal 387 cal 78 cal 110 cal

Buffalo Amul Sagar


milk Skimmed Milk
1 Bowl of
Rice Ghee/oil avg fried
vegitables

3 0 7-10 gm.

28 0 8-11 gm.

0 15-18 gm 7-9 gm.

0 0 4-6 gm.

130 cal 135 cal 120-140 cal

* 3 Table
Spoon Per
Day