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(約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
魚
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