BMR - 1314.

67
TEE-1807.67
1st week keto diet (1314.67 calories)

MACROS %
MACROS

FOOD ITEMS
UPON WAKING UP
Green Tea
Flax seeds (tbsp)
BREAKFAST
Eggs
butter
Almonds
cheese (slice)
LUNCH
Spinach (cooked)
Panner
coconut vegetable oil (for cooking)
cheese (slice)
SNACKS
Black coffee (PRE WORKOUT)
Whey protien (POST WORKOUT)
DINNER
Spinach (cooked)
eggs
cheese (slice)
TOTAL MACROS
DIFFERENCE
Post Breakfast
Multi vitamib tablet- 1
Vitamain C -1
Calcium -1
* 4 ltrs of water everyday
* Isapghol in one glass of water before sleeping

QUANTITY

0.5

3
10 gm
3 Nos
1

100gm
100 gm
1 Tbsp
2

(2 scoops) 60 gms

100gm
3
2

After Dinner
Fish oil -1

AGE- 28
Weight-65
Height - 158.4
5%

35%

60%

CALORIES

16.43

115.03

87.64

1314.67

FATS Gms

Calories

CARBS Gms PROTIENS Gms

1.2

37

0.6
0
0.72
0

10.8
0.05
0.78
4

0.03
8
1.83
5

51
72.2
21
66.2

3.68
2
0
0

2.88
14
0
8

2.25
25
13.6
10

40
249
117
132.4

50

240

3.68
0.6
0
16.28
0.15

2.88
10.8
8
113.39
1.64

2.25
0.03
10
82.99
4.65

40
51
132.4
1249.2
65.47