30 Days Meal Plan

Day 1

Day

1

BREAKFAST

1

Calories

298

TOTAL CALORIES

1,177 Calories

Day

2

BREAKFAST

1

Calories

364

LUNCH

1

Calories

393

TOTAL CALORIES

1183 Calories

Day

3

BREAKFAST

1

Calories

398

LUNCH

1

Calories

460

DINNER

6

Calories

214

TOTAL CALORIES

1,072 Calories

Day

4

BREAKFAST

1

Calories

398

LUNCH

2

Calories

483

TOTAL CALORIES

1,298 Calories

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BMI Calculator

[bmibmr]

How to read BMI data

  • If BMI is less than 18.5 it is considered underweight body
  • If Body Mass Index is between 18.5 and 25 then it is normal body
  • If BMI is between 25 and 30 then it is overweight category
  • If BMI is greater then 30 it is obese

BMR Calculator

What is BMR & its related factors

  • BMR Stands for Basal Metabolic Rate or Resting Metabolic Rate identifies the minimal level of energy used by the body to sustain vital involuntary body synthesis. Those are Breathing, swallowing, sleeping, digesting your food blood circulation and information processing like thinking, decision making and learning. 
  • BMR Basal Metabolic Rate =60%-75% of total calories burnt every day while resting.
  • AT Activity Thermogenesis = 15%-30% of calories to burn every day
  • TEF – Thermic Effect of Food = 10% of calories burnt every day.