DANIEL
Height in inches: 74.8
Weight in pounds: 196.2
BMR: 66 + (6.23 x 196.2) + (12.77 x 74.8) – (6.8 x 16)
66 + 1222.3 + 955.196 – 108.8
BMR: 2134.696
If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
2134.696 x 1.725
Daily calorie needs: 3682.35
Daniel menu:
Breakfast: Sandwich, eggs with sausage, cottage cheese, or sausages plus 2
tortillas always.
Mid-morning lunch: A granola, hotdog, or sandwich plus a coffee.
Meal: 240 grams of meat, chicken, salmon, pork or fish plus vegetables and 1
tortilla or corn.
Mid-evening: orange or apple before the gym
Before dinner: a protein shake after the gym
Dinner: 180 grams of meat, chicken, salmon, pork or fish, or 2 cans of tuna plus
vegetables and 1 tortilla, potato or corn.