Francisco Herrera
Height in Inches: 72.04
Weight in pounds: 158.73
BMR:
Formula- Men: 66 + (6.23 x weight in pounds) + (12.7.7 x height in inches) (6.8 x age in years).
66 + (6.23 x 158.73) + (12.7 x 72.04) – (6.8 x 16)
BMR- 1860.99
Caloric Needs:
If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x
1.55
1860.99 X 1.55 = 2884.5345
Francisco’s Menu:
In order to maintain my actual weight I should follow several alimentary rules, I
designed a menu that would help me maintain my actual weight.
Breakfast: A bowl with watermelon or pineapple, cereal and orange juice would
be the equivalent to around 400 calories.
Mid-Morning Lunch: A granola bar or quesadillas which would be 150 calories.
Strong Meal: Chicken breasts or beef, accompanied with beans, rice,
vegetables, and maybe with the option of spaghetti which would be around 800
to 1000 calories.
Mid-Evening Lunch: Sandwich with a glass of water and maybe one cookie with
some almonds and an apple with a total of around 250-300 calories .
Supper: It would depend on the day, maybe sometimes during week days
chilaquiles or scrambled eggs, and on weekends it would depend, maybe a
good meat filet or even shrimps or fish or salmon with a total of around 7501000 calories.