13.12.13

NOTE TAKING: 輕鬆瘦身10KG

書名: 輕鬆瘦身10KG, 作者:陳思庭

Personal Data (2013.12.13)
WT: 54.5KG, Height: 158CM

R= H/wrist = 158*14.2 = 11.13, r>10.9 (S size)
Standard weight (F): 51KG+0.6(H-155CM) =52.5
However, I am S size, standard weight must minus 3~5%
Thus, 49.5 < my standard weight < 51.1 
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BMR (Basal Metabolic Rate)
BMR = KG*24hr = 1308(K)

REE (Resting Energy Expediture)
REE = BMR *1.1 = 1438.8 (K)

Female REE (accurate formula)
(10*KG)+(6.25*H)-(5*Age)-161
545+987.5-185-161 = 1186.50(K)

Daily energy requirement:
F Ree*1.5 = 1186.50*1.5 = 1779.75
OR
Wt*35 = 54.5*35= 1907.50
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My Target: -5KG / 90 days, average: 0.5KG/ week.
5*7700 = 38500 K
38500/90=428K/day
So F Ree - extra K = 1779.75-428 = 1351 K per day   (Max K I can take per day)

How to eat within 1300Kcal
  Per set Breakfast Lunch Tea Time Dinner Kcal Sub-total
S 6.5-7 2 2 0.5 2 80 520
Me 3 1 2   2 75 225
Mi 2 1   1   120 240
V 3.5 0.5 1.5   1.5 25 87.5
Fr 1.5   1 1 0.5 60 90
Fa 3 1 1     45 135
    412.5 377.5 160 347.5   1298



unit:
1Cup: 250cc
1bowl: 250cc
1 spoon: 15cc
1 tspoon: 5cc
1 toast: 1cm (thickness)
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熱量表 kcal (補充中)
http://www.clearsol.com.tw/calorie.htm
http://fit.fashionguide.com.tw/index.php/tools/food_calorie?cid=22
海洋珍珠堡 516.4/519.3 
薯條 S 267
小雞塊5pcs 431
Hawaii Salad 97
雞肉沙拉 134
熱狗堡 336
熱柚子茶 225
薑燒珍珠堡 334
饅頭夾蛋(327大卡)
那鐵咖啡 177
地瓜 139k/100g
馬鈴薯 80k/100g
紅蘿蔔 38k/100g
高麗菜 23k/100g
青花菜 31k/100g
白花椰菜 26k/100g
杏包菇
金針菇
滷肉
水煮蛋 80

義大利麵 300-700k/100g
豆漿 39k/100g?
毛豆 132/100g
嫩豆腐 51k/100g
番茄 26k/100g
土司 150k/1片
pizza 225K/100g