T o o n n y - H im a wa ri ' s B l o g

Å´¹éÓ˹ѡ,,,¨ÃÔ§æ¹Ð ÍÒ·ÔµÂì·Õè 3 - 21/09/53

21/09/53


BMR 1,451 Kcal/Days (Åͧ¤Ó¹Ç¹ãËÁè à·Õº¡ÑºËÅÒÂæàǺÍèФèÐ)
TDEE 1,986 Kcal/Days
ÊèǹÊÙ§ 162 cm.
¹éÓ˹ѡàÃÔèÁµé¹ 62-61 Kg.

ªÑè§Çѹ·Õè18/09/53
61.45 Kg.

à»éÒËÁÒ 54 (¢Ñé¹µé¹)+ ¢¹Ò´¹èͧ à¾ÃÒйèͧãË­èÁÒ¡¡!!

á¤ÅÍÃÕè ¡ÐàÍÒ

àªéÒ áÍ»à»ÔéÅ (40)
ÊÒ ¢éÒÇ 1 ·Ñ¾¾Õ (68) + ¼Ñ´ÇØé¹àÊé¹ (120) + µéÁÊéÁ (100)
ºèÒ äǵÒÁÔÅ (220) + «ÒÅÒà»ÒáúºÔ´ 1 ÅÙ¡(100)
àÂç¹ ¢¹Á¨Õ¹á¡§äµ»ÅÒ(250) + ¼Ñ´¼Ñ¡ºØé§ (60) + ¹éÓàµéÒËÙé (75)

¹éÓà»ÅèÒ 2.5 ÅÔµÃ
·Ñé§ËÁ´·Õèà¢Á×ͺà¢éÒä» 1033 kcal ºÇ¡à¼×èÍÍÕ¡ÊÑ¡ÊͧÃéÍÂà¾ÃÒСÐàÍÒ
ÊÃØ» 1200 kcal



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àÅè¹à¤Ã×èͧ©Ö¡æ 60 ¹Ò·Õ 547 kcal
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¾ÂÒÂÒÁµèÍä» µéͧàËç¹àÅ¢ 5 àÅ¢ 5 àÅ¢ 5



Create Date : 21 ¡Ñ¹ÂÒ¹ 2553
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