ATIVIDADE FSICA E TMB ESPECFICA

TAXA METABLICA BASAL (TMB) - Kcal

DADOS PESSOAIS
Peso em Kgs
Idade em anos

Moderadamente ativo

Altamente ativo

Extremamente ativo

Feminino

1037.3

1244.8

1426.3

1607.8

1789.3

1970.9

32

Masculino

1853.9

2224.7

2549.1

2873.5

3198.0

3522.4

1.200

1.375

1.550

1.725

1.900

1.67

Cintura em cm

95.5

Pescoo em cm

41.0

Quadril em cm

Atividade Fsica

Levemente ativo

85.0

Altura em metros

Sexo

Super levemente ativo

Masculino
Moderadamente ativo

GORDURA CORPORAL
Gordura (Kgs)

20.3

Massa Magra (Kgs)

64.7

Gordura Em %

23.82%
Abaixo da Mdia

IMC
30.48

Percentual da Dieta
Carboidratos

40.6%

Protenas

39.4%

Gorduras

20.0%

Macronutrientes/Kcal
TAXA METABLICA BASAL (TMB) - Kcal
Reduo Calrica Diria

25%

Valor dirio de consumo - Kcal

2873.5
718.4
2155.2

100%
Consumo de Protena
(gramas por Kg de peso)

Quantidade Diria e Totais em Gramas / Kcal

Tipo de Dieta
Reduo do percentual de
gordura
2.5
http://www.cliquemuscle.com.
br/forum/index.php?/topic/93-

218.5

Gramas

874.1

Kcal

212.5

Gramas

850.0

Kcal

47.9

Gramas

431.0

Kcal

Carboidratos

Protenas

Gorduras

1g de Carboidrato = 4 Kcal
7770

1g de Proteina = 4 Kcal
1g de Gordura = 9 Kcal

Horrios

7:30

10:30

13:30

16:30

19:30

22:30

Evento

Caf da Manh

Lanche da Manh

Almoo

Lanche da Tarde

Jantar

Ceia

Totais

Total de Calorias

388.3

388.3

388.3

388.3

388.3

213.5

2155.16

Macronutrientes

Gramas

Kcal

Intervalo entre Refeies

Carboidrato

43.7

174.8

3:00

Protena

35.4

141.7

Gordura

8.0

71.8

Carboidrato

43.7

174.8

Protena

35.4

141.7

Gordura

8.0

71.8

Carboidrato

43.7

174.8

Protena

35.4

141.7

Gordura

8.0

71.8

Carboidrato

43.7

174.8

Protena

35.4

141.7

Gordura

8.0

71.8

Carboidrato

43.7

174.8

Protena

35.4

141.7

Gordura

8.0

71.8

Carboidrato

0.0

0.0

Protena

35.4

141.7

Gordura

8.0

71.8

Alimentos
Abacate
Abacaxi
Abbora
Aucar branco
Aucar mascavo
Agrio
Alcachofra
Alface
Alface
Alho Cr
Alho Francs
Ameixa japonesa
Ameixa preta seca
Amndoa
Amendoim
Arroz branco
Arroz integral Camil Integral
Aveia
Aveia em Flocos Nestl
Avel
Azeite
Azeitona
Bacalhau (fresco)
Bacalhau (seco)
Banana
Banha
Batata
Batata Doce
Batata Doce Cozida
Batata Doce Cozida (Pur + Whey Protein)
Beringela
Beterraba
Bolacha Integral Visconti
Brcolis
Caf em p torrado
Caf sem acar - infuso (250ml)
Caj
Caldo Knorr Galinha
Camaro (fresco)
Camaro (seco)
Caranguejo
Carne Per
Carne porco (magro)
Carne vitela
Cast.Portuguesa
Castanha Caju
Cebola
Cenoura
Centeio
Cereja
Cerveja
Cevada
Chicria
Chocolate
Chuchu
Cidra
Coco (seco)
Coco (verde)
Cogumelo (lata)
Cogumelos naturais
Corao bovino
Couve
Couve-flor
Ervilha fresca
Ervilha seca
Espargos
Esparguete
Espinafres
Farinha Centeio
Farinha de Aveia Quaker

Quant. Unid.
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
1285
100
100
100
100
100
250
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100

gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
ml
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
ml
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr

Kcal

Carbo

Prot.

Gord.

198.00
38.00
32.00
396.00
360.00
26.00
36.00
18.00
18.00
134.00
43.00
52.00
320.00
353.33
572.00
360.00
334.00
390.00
315.00
665.00
88.40
165.00
68.00
363.00
103.00
816.00
80.00
132.00
76.80
1241.45
31.00
45.00
367.00
43.00
419.00
10.73
51.00
335.00
86.00
293.00
100.00
138.00
164.00
190.00
191.00
562.00
46.00
42.00
334.00
39.00
42.00
348.00
23.00
462.00
54.00
40.00
302.00
131.00
17.00
17.00
115.00
50.00
34.00
109.00
341.00
21.00
340.00
32.00
330.00
380.00

5.20
6.80
7.60
99.00
90.60
3.30
5.90
2.80
2.80
29.30
2.40
13.10
71.00
13.33
21.30
79.70
72.00
68.40
42.00
19.80
0.00
1.10
0.00
0.00
25.40
0.00
18.00
28.60
18.40
200.37
6.30
9.50
63.00
6.40
65.80
1.83
11.60
35.00
2.50
15.60
0.60
0.20
0.40
0.00
41.50
42.00
9.70
8.90
73.40
6.80
5.10
75.40
3.90
60.50
10.20
10.20
13.70
4.00
3.20
3.20
0.40
7.50
6.60
21.00
61.00
3.60
72.00
4.30
71.20
66.00

1.90
0.35
1.20
0.00
0.40
2.80
2.70
1.20
1.20
5.30
7.50
0.60
2.30
8.00
25.50
7.20
7.00
14.20
13.80
10.80
0.00
1.60
16.00
81.80
1.20
3.00
2.20
1.30
0.60
97.34
1.00
1.70
12.00
3.80
14.70
0.54
0.80
10.00
17.30
63.00
16.10
20.50
20.00
19.10
2.80
15.20
1.40
0.90
12.10
1.80
0.30
9.70
2.20
12.00
1.85
0.60
3.50
1.90
2.20
2.20
17.00
4.50
2.80
7.60
25.00
1.80
12.00
2.90
13.20
12.80

18.70
0.40
0.20
0.00
0.50
0.40
0.20
0.20
0.20
0.20
0.40
0.20
0.60
33.33
44.00
0.60
2.20
7.40
6.90
63.20
10.00
18.50
0.30
2.80
0.20
89.00
0.10
0.30
0.00
3.55
0.30
0.10
7.40
0.60
11.90
0.02
0.20
15.00
0.20
2.20
1.60
6.10
9.10
12.00
1.50
37.00
0.20
0.35
1.70
1.00
0.00
1.90
0.30
32.00
0.30
0.10
27.20
11.90
0.20
0.20
3.40
0.70
0.40
0.40
1.30
0.20
16.00
0.50
1.70
7.60
Pg 4 / 8

Farinha Integral
Farinha Mandioca
Farinha Milho
Farinha Trigo
Feijo branco
Feijo preto
Feijo verde
Fgado bovino
Figo (em calda)
Figo (maduro)
Flocos de milho
Framboesa
Gelado de creme
Gelatina c/acar
Geleia de goiaba
Geleia morango
Germen de trigo
Goiaba
Goiabada
Gro de bico
Groselha
Iogurte Desnatado com Adoante - Molico
Iogurte Desnatado Nestl
Iogurte Integral com Mel Nestl
Iogurte light
Iogurte Natural Integral
Laranja
Leite condensado
Leite de cabra
Leite de soja
Leite Desnatado Parmalat
Leite Magro
Leite materno
Leite p
Leite p magro
Leite vaca integral
Lentilhas
Lima
Limo
Linguia
Linguia mista
Maa
Macarro
Macarro Integral Petybon
Maionese
Maizena
Maltodextrina - Athltica
Mamo
Mandioca
Manga
Manteiga s/ sal
Maracuj
Margarina
Marmelada
Mel
Melancia
Melo
Milho verde
Morango
Mortadela
Mostarda
Nabo
Nata batida
Nozes
leos vegetais
Ostra
Ovo - Clara Pasteurizada Maxxi Ovos
Ovo (clara cozida)
Ovo (clara)
Ovo (gema cozida)
Ovo (gema)
Ovo Cozido
Ovo Cru

100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
1
1
100
1
100
100
100
100
200
100
100
100
100
100
100
100
1
100
100
100
100
100
100
100
40
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
50
1
1
1
1
1
1

gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
unid.
unid.
gr
unid.
gr
gr
gr
gr
ml
ml
gr
gr
gr
gr
gr
gr
unid.
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
unid.
unid.
unid.
unid.
unid.
unid.

342.00
331.00
363.00
365.00
360.00
342.00
39.00
134.00
168.00
73.00
386.00
57.00
210.00
360.00
308.00
259.00
361.00
69.00
274.00
371.00
63.00
65.00
57.00
172.00
62.00
126.00
88.00
330.00
92.00
40.00
63.00
34.00
66.00
490.00
349.00
66.00
346.00
30.00
8.14
350.00
182.00
58.00
351.00
129.00
708.00
356.00
150.00
37.00
140.00
59.00
751.00
89.00
726.00
280.00
308.00
25.00
27.00
106.00
38.00
310.00
33.00
27.00
340.00
665.00
900.00
63.00
22.00
13.85
13.85
52.87
53.70
70.88
67.50

72.00
82.10
78.40
74.70
66.60
62.40
7.00
3.60
41.00
15.60
86.70
13.80
21.00
88.70
75.00
63.50
50.00
17.30
68.30
61.10
14.60
11.00
7.80
26.00
4.90
9.10
12.60
54.80
5.40
28.00
9.40
4.90
6.80
38.60
49.20
5.20
61.00
8.40
2.70
1.10
2.50
15.00
73.20
26.00
13.90
85.50
39.00
8.45
32.80
15.40
0.00
17.60
0.40
71.00
78.00
5.30
6.20
21.80
8.40
0.60
4.80
5.30
2.10
13.20
0.00
3.50
0.30
0.31
0.31
0.27
0.27
0.50
0.55

12.10
1.60
7.90
11.80
20.20
20.70
2.40
19.80
0.60
1.20
8.20
1.20
5.00
80.00
0.40
0.60
25.20
0.90
0.00
20.50
1.20
5.60
5.80
6.10
3.00
6.80
1.20
8.10
3.90
41.80
6.30
3.20
1.50
26.10
34.00
3.30
23.70
0.70
0.22
23.00
16.50
0.30
11.20
5.50
1.50
0.60
0.00
0.60
1.00
0.50
1.00
1.90
0.60
0.50
0.20
0.50
0.55
3.90
0.80
20.30
2.60
1.80
2.30
13.70
0.00
7.50
5.10
3.15
3.15
2.52
2.52
5.76
5.63

1.55
0.50
1.20
1.10
1.40
1.30
0.20
3.90
0.20
0.25
0.40
0.40
12.00
0.10
0.30
0.20
10.00
0.40
0.40
4.80
0.80
5.30
0.00
4.80
3.40
7.00
0.20
8.40
6.20
20.30
0.00
0.20
3.70
25.60
1.00
3.50
1.30
0.60
0.04
29.00
11.70
0.30
0.66
0.50
78.00
1.30
0.00
0.15
0.40
0.20
84.00
1.30
81.00
0.30
0.00
0.15
0.10
1.10
0.30
25.00
0.40
0.10
36.50
67.10
99.00
1.65
0.00
0.50
0.00
4.64
4.64
5.18
4.50
Pg 5 / 8

Ovo Frito
Po de centeio
Po francs (50gr)
Po integral
Po Integral Multigros Pullmann
Po torrado
Pat de fgado
Peito de Frango Cozido
Pepino
Pra
Pescada
Pescada, fil, com farinha de trigo, frito
Pssego
Pimento
Pinho
Pipoca
Presunto
Queijo branco
Queijo Cottage Quat
Queijo Cottage Tirolez
Queijo Fresco JD Santiago pouco gordo
Queijo Linha 0 Nestl
Queijo mozzarela
Queijo parmeso
Queijo prato
Rabanete
Repolho
Requeijo
Rom
Salmo
Salsa
Salsicha
Sardinha (azeite)
Sardinha (tomate)
Sardinha em molho de tomate - Coqueiro
Sardinha em leo comestvel - Robinson Cruso
Sardinha fresca
Suco de Limo sem acar
Sumo Laranja
Tmara
Tangerina
Tomate
Torresmos
Toucinho
Trigo integral
Uva
Uva passa
Vagem
Whey Protein (Scoop = 31 Gramas)

1
100
1
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
100
1
100
100
100
100
100
100
100
100
100
100
100
100
1
1
100
100
100
100
100
100
100
100
100
100
100
100
31

unid.
gr
unid.
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
Fatia
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr
unid.
unid.
gr
ml
ml
gr
gr
gr
gr
gr
gr
gr
gr
gr
gr

120.00
230.00
150.00
230.00
210.00
313.00
395.00
162.90
15.00
58.00
94.00

0.60
53.40
29.30
46.10
34.00
63.10
2.20
0.00
3.40
14.80
0.00

7.80
9.20
4.00
10.40
11.40
11.00
15.80
31.50
0.80
0.30
19.50

283.43
56.00
29.00
633.00
370.00
320.00
350.00
196.00
90.00
108.10
175.00
308.00
385.00
352.00
24.00
30.00
240.00
70.00
192.00
53.00
330.00
312.00
196.00
143.73
123.00
270.00
7.33
88.00
224.00
49.00
23.00
541.00
650.00
332.00
68.00
310.00
36.00
120.00

5.03
13.40
4.63
62.10
73.00
0.00
3.00
6.40
2.20
0.00
4.50
0.00
1.50
1.70
5.00
6.10
0.00
16.20
0.00
8.50
0.00
0.50
1.70
2.35
0.50
0.00
1.73
12.60
60.00
11.00
4.60
0.00
1.60
70.00
16.80
75.00
6.50
3.00

21.44
0.80
1.94
5.30
10.80
16.00
19.60
24.00
12.40
14.30
19.00
30.00
33.00
29.30
0.90
1.70
30.90
0.80
19.80
3.20
16.80
20.50
18.70
14.08
15.00
23.00
0.08
1.20
1.40
0.70
0.90
9.10
9.00
12.70
0.60
2.50
2.00
24.00

9.30
0.70
1.55
0.00
3.60
1.60
37.00
3.20
0.10
0.30
1.70
19.12
0.20
0.26
1.00
4.40
28.00
26.80
8.60
3.60
3.70
9.00
21.00
25.50
26.20
0.10
0.20
12.40
0.70
12.50
0.60
23.10
24.40
12.20
8.51
6.90
18.00
0.01
0.60
0.40
0.20
0.30
55.00
66.00
2.50
0.70
0.30
0.20
1.00

Pg 6 / 8

Refeies
Caf da Manh - 07:30
Alimento
Ovo Cru
Ovo - Clara Pasteurizada Maxxi Ovos
Aveia em Flocos Nestl
Manteiga s/ sal

Caf sem acar - infuso (250ml)

Iogurte Desnatado Nestl
Amndoa

Quantidade
2
150
20
2
200
1
8

unid.
gr
gr
gr
ml
unid.
gr

Total
Target
Percentual

135.00
66.00
63.00
15.02
8.58
57.00
28.27

Carboidratos
(Gramas)
1.10
0.90
8.40
0.00
1.46
7.80
1.07

Protenas
(Gramas)
11.26
15.30
2.76
0.02
0.43
5.80
0.64

Gorduras
(Gramas)
9.00
0.00
1.38
1.68
0.02
0.00
2.67

372.9
388.3
96%

20.7
43.7
47%

36.2
35.4
102%

14.7
8.0
185%

141.76
57.00

Carboidratos
(Gramas)
1.00
7.80

Protenas
(Gramas)
11.52
5.80

Gorduras
(Gramas)
10.36
0.00

198.8
388.3
51%

8.8
43.7
20%

17.3
35.4
49%

10.4
8.0
130%

195.48
92.16

Carboidratos
(Gramas)
0.00
22.08

Protenas
(Gramas)
37.80
0.72

Gorduras
(Gramas)
3.84
0.00

287.6
388.3
74%

22.1
43.7
51%

38.5
35.4
109%

3.8
8.0
48%

141.76
57.00
28.27

Carboidratos
(Gramas)
1.00
7.80
1.07

Protenas
(Gramas)
11.52
5.80
0.64

Gorduras
(Gramas)
10.36
0.00
2.67

227.0
388.3
58%

9.9
43.7
23%

18.0
35.4
51%

13.0
8.0
163%

Kcal

Lanche da Manh - 10:30

Alimento
Ovo Cozido
Iogurte Desnatado Nestl

Quantidade
2 unid.
1 unid.

Total
Target
Percentual

Kcal

Almoo - 13:30
Alimento
Peito de Frango Cozido
Batata Doce Cozida

Quantidade
120 gr
120 gr

Total
Target
Percentual

Kcal

Lanche da Tarde - 16:30

Alimento
Ovo Cozido
Iogurte Desnatado Nestl
Amndoa

Quantidade
2 unid.
1 unid.
8 gr

Total
Target
Percentual

Kcal

Jantar - 19:30
Alimento
Peito de Frango Cozido
Batata Doce Cozida

195.48
92.16

Carboidratos
(Gramas)
0.00
22.08

Protenas
(Gramas)
37.80
0.72

Gorduras
(Gramas)
3.84
0.00

287.6
388.3
74%

22.1
43.7
51%

38.5
35.4
109%

3.8
8.0
48%

Carboidratos
(Gramas)
2.90
39.00
0.00
9.20

Protenas
(Gramas)
23.23
0.00
15.75
0.30

Gorduras
(Gramas)
0.97
0.00
1.60
0.00

51.1
0.0
-

39.3
35.4
111%

2.6
8.0
32%

Kcal

Carboidratos
(Gramas)

Protenas
(Gramas)

Gorduras
(Gramas)

Total Consumido
Dirio

1,759.9

134.7

187.8

48.4

Target

2,155.2

218.5

212.5

47.9

82%

62%

88%

101%

Quantidade
120 gr
120 gr

Total
Target
Percentual

Kcal

Ceia - 22:30
Alimento
Whey Protein (Scoop = 31 Gramas)
Maltodextrina - Athltica
Peito de Frango Cozido
Batata Doce Cozida

Quantidade
30
40
50
50

gr
gr
gr
gr

Kcal
116.13
150.00
81.45
38.40

Total
Target
Percentual

Percentual

386.0
213.5
181%