codigo alimento porcion grasa proteina CH calorias fibra leucina

1 huevo 0.1 9.94 12.58 0.77 147 0

2 chorizo 0.1 28.36 19.43 0 339 0
3 aguacate 0.1 14.66 2 2 160 6.7 0
4 pechuga sin piel 0.1 1.24 23.09 0 110 0
5 mantequilla 0.1 80 0 0 740 0
6 chihuahua esmeralda 0.1 24 20 1.33 378 0
7 atun acei el dorado 0.1 1.84 20.53 1.65 105 0
8 cilantro 0.1 0.52 2.13 0.87 0 2.8 0
9 aceite de coco 0.1 91.6 0 0 825 0 0
10 coliflor 0.1 0.1 1.98 2.8 25 2.5 170
11 calabazita 0.1 0.14 1.05 5.15 25 1 110
12 esparragos 0.1 0.12 2.2 1.78 20 2.1 83
13 queso de puerco 0.1 32 14 1 348 0 0
14 espinaca 0.1 0.39 2.86 1.43 23 2.2 190
15 cacahuate 0.1 49.24 25.8 8.03 567 8.1 1,746
16 brocoli o brecol 0.1 0.37 2.82 4.04 34 2.6 160
17 jitomate 0.1 0.2 0.99 3.11 20 1.2 28
18 cebolla 0.1 0.08 0.92 8.71 42 1.4 33
19 ejote (judia verde) 0.1 0.12 1.82 3.73 31 3.4 140
20 pimiento rojo 0.1 0.3 0.99 4.03 26 2 65
21 pimiento verde 0.1 0.17 0.86 2.9 19.68 1.7 32
22 queso philadelpia 0.1 29.2 5.1 3.2 300 0.4 0
23 sardina tomate 0.1 5.6 16 1.2 120 0 0
24 sardina 0.1 11.45 24.62 0 208 0 0
25 tocino ahum bafar 0.1 41.78 37.04 1.43 541 0 220
26 0 0.1 0 0 0 0 0 0
27 jamon serrano 0.1 8.32 27.8 0.3 195 0 0
28 muslo de pollo 0.1 11.06 26.79 0 214 0 1,588
29 queso crema 0.1 34 8 3.6 353 0 0
30 champiñones 0.1 0.34 3.09 2.28 22 1 150
31 0.1
32 JAMON DE PAVO 0.1 1.37 4.96 0.57 126 1 0
33 aceite de OLIVA 0.1 100 0 0 900 0 0
34 lechuga 0.1 0.14 0.9 1.7 14 1.2 84
35 0 0.1 0 0 0 0 0 0
36 0 0.1 0 0 0 0 0 0
37 0 0.1 0 0 0 0 0 0
38 col blanca repollo 0.1 0.12 1.44 3.28 24 2.3 86
39 carne molida cerdo 0.1 21.19 16.88 0 263 0
40 corteza de cerdo 0.1 31.3 61.3 0 545 0
41 cueritos de cerdo 0.1 16.56 13.41 0 207 0
42 queso fresco rallado 0.1 15.4 12.5 2.5 198 0
43 mayonesa mccomick 0.1 81.3 1.3 2 740 0
44 crema acida lala 0.1 25.3 2.6 4 253 0
45 pepino 0.1 0.16 0.59 1.46 12 0.7 25
46 pepperoni 0.1 40.28 20.35 2.54 466 0
47 queso oaxaca 0.1 28.56 21.76 2.52 354 0
48 crema de chocolate 0.1 50 28.6 10 600 7.3
49 linaza 0.1 42 18.6 2 534 27
50 salchicha asar bafar 0.1 25 13 4 292 6
51 crema cac aladino 0.1 50 26 9 610 6
52 basa filete 0.1 3.5 15 0 92 0
53 chilorio 0.1 24.8 19 0 299 0
54 frutos rojos 0.1 0.6 0.5 9 0
55 media crema lala 0.1 19 2.7 4.7 840 0 0
56 albahaca 0.1 0.6 2.54 0.44 27 3.9
57 jicama 0.1 0.09 0.72 3.92 38 4.9
58 zanahoria 0.1 0.24 0.93 6.78 41 2.8
59 carne molida res 0.1 17.67 25.54 0 269 0
60 chile serrano 0.1 0.44 1.74 3.4 32 3.7
 DESAYUNO
codigo alimento porcion grasa proteina
1 huevo 1 9.94 12.58
3 aguacate 0.25 3.665 0.5
5 mantequilla 0.2 16 0
31 0.1 0 0
34 lechuga 0 0 0
36 platano 0.1 0.033 0.109
2 chorizo 0.55 15.598 10.6865
TOTAL DESAYUNO= 45.236 23.8755

COMIDA
codigo alimento porcion grasa proteina
4 pechuga sin piel 1 1.24 23.09
3 aguacate 0.25 3.665 0.5
36 platano 0.2 0.066 0.218
42 queso fresco rallado 0.1 1.54 1.25
46 tortilla de maiz 0.15 0.4275 0.855
1 huevo 0.5 4.97 6.29
31 0.75 0 0
TOTAL COMIDA= 11.9085 32.203

CENA
codigo alimento porcion grasa proteina
24 sardina 2 11.2 32
15 cacahuate 0.2 10 5.4
34 lechuga 0 0 0
25 tocino ahum bafar 0.3 12.534 11.112
3 aguacate 0.25 3.665 0.5
5 mantequilla 0.2 16 0
31 0.29 0 0
31 0 0 0
36 platano 0.1 0.033 0.109
TOTAL CENA= 53.432 49.121

TOTAL= 110.5765 105.1995

KCAL T= 2626.06 MACROS EN KCAL/GRS

CH= 131.30
PROTES= 656.51
GRASAS= 1838.24
 codigo
UNO 1
CH calorias fibra leucina 2
0.77 147 0 0.00 3
2.175 40 0 0.00 4
0 148 0 0.00
0 0 0 0.00 5
0 0 0 0.00
2.284 8.9 0.26 0.00
0 186.45 0 0.00 6
5.229 530.35 0.26 0.00 7
8
DA 9
CH calorias fibra leucina 10
0 110 0 0.00 11
2.175 40 0 0.00 12
4.568 17.8 0.52 0.00
0.25 19.8 0 0.00
6.696 32.7 0.945 0.00 13
0.385 73.5 0 0.00 14
0 0 0 0.00
14.074 293.8 1.465 0.00 15
16
A 17
CH calorias fibra leucina 18
0 240 0 0.00 19
0.7 114 3.3 349.20
0 0 0 0.00
0.429 0 66.00
2.175 40 1.675 0.00 20
0 148 0 0.00 21
0 0 0 0.00
0 0 0 0.00
2.284 8.9 0.26 0.00 22
5.588 550.9 5.235 415.20 23
24

24.891 1375.05 6.96 415.20

EN KCAL/GRS
32.83
164.13
204.25
 alimento grasa proteina CH
tocino asado 71 0 FIBRA
aceite de oliva 99.9 1 0 LEUCINA
aceituna negra (oliva negra) 29.8 2 4
crema de leche 25 2.3 3.8

mantequilla 99.5 0.25 1

queso manchego 25.4 26 1

queso parmesano 25.8 35.6 0.06
yoghurt griego 10.2 6.4 5.39
pepino 0.2 0.63 1.9
coliflor 0.28 2.44 2.39
calabazita 0.32 1.2 2.11
esparragos 0.16 2.25 2.04

aguacate 23.5 1.88 0.4

espinaca 0.39 2.8 1.4

cacahuate 46 25.23 7.91

brocoli o brecol 0.2 3.56 2.66
jitomate 0.21 0.88 3.5
cebolla 0.25 1.19 5.3
ejote (judia verde) 0.58 2.38 4.2

pimiento rojo 0.9 1.25 4.2

pimiento verde 0.8 0.63 1.6

pechuga de pollo 6.2 22.2 0

atun en aceite 12.1 24.8 0
sardina 9.4 18 0
 DESAYUNO
codigo alimento porcion grasa proteina
1 huevo 1 9.94 12.58
3 aguacate 0.5 7.33 1
5 mantequilla 0.2 16 0
31 0.1 0 0
38 col blanca repollo 0.5 0.06 0.72
36 platano 0.1 0.033 0.109
2 chorizo 1 28.36 19.43
TOTAL DESAYUNO= 61.723 33.839

COMIDA
codigo alimento porcion grasa proteina
10 coliflor 1.2 0.12 2.376
40 corteza de cerdo 0.56 17.528 34.328
41 cueritos de cerdo 1 16.56 13.41
43 mayonesa mccomick 0.15 12.195 0.195
44 crema acida lala 0.3 7.59 0.78
42 queso fresco rallado 0.3 4.62 3.75
3 aguacate 0.5 7.33 1
38 col blanca repollo 0.5 0.06 0.72
17 jitomate 0.35 0.07 0.3465
31 0.04 0 0
TOTAL COMIDA= 58.613 54.839

CENA
codigo alimento porcion grasa proteina
31 2.8 0 0
31 0.15 0 0
31 0.5 0 0
31 0.5 0 0
31 0.25 0 0
31 0 0 0
31 0.29 0 0
31 0 0 0
31 0.1 0 0
TOTAL CENA= 0 0

TOTAL= 120.336 88.678

KCAL T= 2626.06 MACROS EN KCAL/GRS

CH= 131.30
PROTES= 656.51
GRASAS= 1838.24
 codigo
UNO 1
CH calorias fibra leucina 2
0.77 147 0 0.00 3
4.35 80 0 0.00 4
0 148 0 0.00
0 0 0 0.00 5
2.79 12 1.15 43.00
2.284 8.9 0.26 0.00
0 339 0 0.00 6
10.194 734.9 1.41 43.00 7
8
DA 9
CH calorias fibra leucina 10
6.36 30 3 204.00 11
0 305.2 0 0.00 12
0 207 0 0.00
0.3 111 0 0.00
1.2 75.9 0 0.00 13
0.75 59.4 0 0.00 14
4.35 80 3.35 0.00
2.79 12 1.15 43.00
1.5085 7 0.42 9.80
0 0 0 0.00
8.61 788.5 3 204.00 15
16
A 17
CH calorias fibra leucina 18
0 0 0 0.00 19
0 0 0 0.00
0 0 0 0.00
0 0 0.00
0 0 0 0.00 20
0 0 0 0.00 21
0 0 0 0.00
0 0 0 0.00
0 0 0 0.00 22
0 0 0 0.00 23
24

18.804 1523.4 4.41 247.00

EN KCAL/GRS
32.83
164.13
204.25
 alimento grasa proteina CH
tocino asado 71 0 FIBRA
aceite de oliva 99.9 1 0 LEUCINA
aceituna negra (oliva negra) 29.8 2 4
crema de leche 25 2.3 3.8

mantequilla 99.5 0.25 1

queso manchego 25.4 26 1

queso parmesano 25.8 35.6 0.06
yoghurt griego 10.2 6.4 5.39
pepino 0.2 0.63 1.9
coliflor 0.28 2.44 2.39
calabazita 0.32 1.2 2.11
esparragos 0.16 2.25 2.04

aguacate 23.5 1.88 0.4

espinaca 0.39 2.8 1.4

cacahuate 46 25.23 7.91

brocoli o brecol 0.2 3.56 2.66
jitomate 0.21 0.88 3.5
cebolla 0.25 1.19 5.3
ejote (judia verde) 0.58 2.38 4.2

pimiento rojo 0.9 1.25 4.2

pimiento verde 0.8 0.63 1.6

pechuga de pollo 6.2 22.2 0

atun en aceite 12.1 24.8 0
sardina 9.4 18 0
 GENERALES CALORIAS MUJER
NOMBRE: ISAAC MARQUEZ TMB= 1840.00 HOMBRE
SEXO: HOMBRE KCAL N= 2852.00 1.2
EDAD (Y): 33 % P o G= -10% 1.375
ALTURA (CM): 175 KCAL T= 2566.80 1.55
PESO (KG): 82 1.725
FA: 1.55 1.9
PROPORCION DE MACROS MACROS EN KCAL/GRS
CH= 5% CH= 128.34 32.09
PROTES= 25% PROTES= 641.70 160.43
GRASAS= 70% GRASAS= 1796.76 199.64
TASA METABOLICA BASAL
FACTOR DE ACTIVIDAD
 GENERALES CALORIAS MUJER
NOMBRE: ISAAC MARQUEZ TMB= 1783.40 HOMBRE
SEXO: HOMBRE KCAL N= 2764.27 1.2
EDAD (Y): 34 % P o G= -5% 1.3 1.375
ALTURA (CM): 176 KCAL T= 2626.06 1.55
PESO (KG): 78 1.725
FA: 1.55 1.9
PROPORCION DE MACROS MACROS EN KCAL/GRS
CH= 5% CH= 131.30 32.83
PROTES= 25% PROTES= 656.51 164.13
GRASAS= 70% GRASAS= 1838.24 204.25
TASA METABOLICA BASAL
FACTOR DE ACTIVIDAD
codigo alimento porcion grasa proteina CH calorias fibra leucina
1 huevo 0.1 9.94 12.58 0.77 147 0
2 chorizo 0.1 28.36 19.43 0 339 0
3 aguacate 0.1 14.66 2 8.7 160 6.7 0
4 pechuga sin piel 0.1 1.24 23.09 0 110 0
5 mantequilla 0.1 80 0 0 740 0
6 chihuahua esmeralda 0.1 24 20 1.33 378 0
7 queso panela 0.1 20.7 16.4 1.59 258 0
8 cilantro 0.1 0.52 2.13 3.67 0 2.8 0
9 aceite de coco 0.1 91.6 0 0 825 0 0
10 coliflor 0.1 0.1 1.98 5.3 25 2.5 170
11 calabazita 0.1 0.14 1.05 6.15 25 1 110
12 esparragos 0.1 0.12 2.2 3.88 20 2.1 83
13 queso de puerco 0.1 32 14 1 348 0 0
14 espinaca 0.1 0.39 2.86 3.63 23 2.2 190
15 cacahuate 0.1 50 27 3.5 570 16.5 1,746
16 brocoli o brecol 0.1 0.37 2.82 6.64 34 2.6 160
17 jitomate 0.1 0.2 0.99 4.31 20 1.2 28
18 cebolla 0.1 0.08 0.92 10.11 42 1.4 33
19 ejote (judia verde) 0.1 0.12 1.82 7.13 31 3.4 140
20 pimiento rojo 0.1 0.3 0.99 6.03 26 2 65
21 pimiento verde 0.1 0.17 0.86 4.6 19.68 1.7 32
22 queso philadelpia 0.1 29.2 5.1 3.24 300 0.4 0
23 sardina tomate 0.1 5.6 16 1.2 120 0 0
24 sardina 0.1 5.6 16 0 120 0 0
25 tocino ahum bafar 0.1 41.78 37.04 1.43 541 0 220
26 leche polvo carnation 0.1 6.6 15 56 0 0 0
27 frijoles cocidos 0.1 5.8 8 16.6 150 7 0
28 pan integral rebanada 0.1 1 4 13 77 2 0
29 queso crema 0.1 34 8 3.6 353 0 0
30 champiñones 0.1 0.34 3.09 3.28 22 1 150
31 0.1
32 JAMON DE PAVO 0.1 1.37 4.96 1.57 126 1 0
33 aceite de OLIVA 0.1 100 0 0 900 0 0
34 lechuga 0.1 0.14 0.9 2.9 14 1.2 84
35 lentejas cocidas 0.1 6.76 8.39 18.73 165 7.4 0
36 platano 0.1 0.33 1.09 22.84 89 2.6 0
37 arroz blanco coc. 0.1 0.28 2.66 28 129 0.4 0
38 col blanca repollo 0.1 0.12 1.44 5.58 24 2.3 86
39 carne molida cerdo 0.1 21.19 16.88 0 263 0
40 corteza de cerdo 0.1 31.3 61.3 0 545 0
41 cueritos de cerdo 0.1 16.56 13.41 0 207 0
42 queso fresco rallado 0.1 15.4 12.5 2.5 198 0
43 mayonesa mccomick 0.1 81.3 1.3 2 740 0
44 crema acida lala 0.1 25.3 2.6 4 253 0
45 pepino 0.1 0.16 0.59 2.16 12 0.7 25
46 tortilla de maiz 0.1 2.85 5.7 44.64 218 6.3
47 queso oaxaca 0.1 28.56 21.76 2.52 354 0
48 crema de chocolate 0.1 50 28.6 17.3 600 7.3
49 linaza 0.1 42 18.6 2 534 27
50 salchicha asar bafar 0.1 25 13 10 292 6
51 crema cac aladino 0.1 50 26 15 610 6
52 basa filete 0.1 3.5 15 0 92 0
53 chilorio 0.1 24.8 19 0 299 0
54 frutos rojos 0.1 0.6 0.5 9 0
55 media crema lala 0.1 19 2.7 4.7 840 0 0
56 bistec res 0.1 4.62 21.91 0 135 0
57 jicama 0.1 0.09 0.72 8.82 38 4.9
58 zanahoria 0.1 0.24 0.93 9.58 41 2.8
59 carne molida res 0.1 17.67 25.54 0 269 0
60 chile serrano 0.1 0.44 1.74 7.1 32 3.7
61 pulpa negra res 0.1 2 22 0 0 0
62 atun dolo agua 0.1 0.11 21.44 2.04 94.9 0 0
63 chicharron prensad 0.1 36.98 15.61 0 400 0 0
64 mermelada smucker 0.1 0 0 26.25 94
65 avena 0.1 7.83 12.8 66.33 386.66 12
 DESAYUNO
codigo alimento porcion grasa proteina
1 huevo 2 19.88 25.16
2 chorizo 1 28.36 19.43
16 brocoli o brecol 1 0.37 2.82
5 mantequilla 0.2 16 0
31 1 0 0
31 1 0 0
31 1 0 0
TOTAL DESAYUNO= 64.61 47.41

COMIDA
codigo alimento porcion grasa proteina
4 pechuga sin piel 3 3.72 69.27
3 aguacate 1 14.66 2
45 pepino 1 0.16 0.59
5 mantequilla 0.2 16 0
15 cacahuate 0.5 25 13.5
31 0 1 0 0
31 1 0 0
31 1 0 0
TOTAL COMIDA= 59.54 85.36

CENA
codigo alimento porcion grasa proteina
24 sardina 1.5 8.4 24
34 lechuga 1 0.14 0.9
3 aguacate 0.8 11.728 1.6
9 aceite de coco 0.15 13.74 0
31 1 0 0
31 1 0 0
TOTAL CENA= 34.008 26.5

TOTAL= 158.158 159.27

KCAL T= 2626.06 MACROS EN KCAL/GRS

CH= 131.30
PROTES= 656.51
GRASAS= 1838.24
UNO
CH calorias fibra leucina
1.54 294 0 0.00
0 339 0 0.00
6.64 34 2.6 160.00
0 148 0 0.00
0 0 0 0.00
0 0 0 0.00
0 0 0 0.00
8.18 815 2.6 160.00

DA
CH calorias fibra leucina
0 330 0 0.00
8.7 160 0 0.00
2.16 12 0.7 25.00
0 148 0 0.00
1.75 285 8.25 873.00
0 0 0 0.00
0 0 0 0.00
0 0 0
12.61 935 8.95 898.00

A
CH calorias fibra leucina
0 180 0 0.00
2.9 14 1.2 84.00
6.96 128 5.36 0.00
0 123.75 0 0.00
0 0 0 0.00
0 0 0 0.00
9.86 445.75 6.56 84.00

30.65 2195.75 18.11 1,142.00

EN KCAL/GRS
32.83
164.13
204.25
 DESAYUNO
codigo alimento porcion grasa proteina
1 huevo 2 19.88 25.16
27 frijoles cocidos 1.5 8.7 12
36 platano 1 0.33 1.09
65 avena 1.5 11.745 19.2
45 pepino 1 0.16 0.59
46 tortilla de maiz 0.8 2.28 4.56
31 1 0 0
TOTAL DESAYUNO= 43.095 62.6

COMIDA
codigo alimento porcion grasa proteina
4 pechuga sin piel 2.5 3.1 57.725
37 arroz blanco coc. 3 0.84 7.98
45 pepino 1 0.16 0.59
31 0.8 0 0
31 0.5 0 0
31 0 1 0 0
31 1 0 0
31 1 0 0
TOTAL COMIDA= 4.1 66.295

CENA
codigo alimento porcion grasa proteina
1 huevo 1.5 14.91 18.87
45 pepino 1 0.16 0.59
51 crema cac aladino 0.4 20 10.4
28 pan integral rebanada 1 1 4
37 arroz blanco coc. 3 0.84 7.98
31 1 0 0
TOTAL CENA= 36.91 41.84

TOTAL= 84.105 170.735

KCAL T= 2626.06 MACROS EN KCAL/GRS

CH= 131.30
PROTES= 656.51
GRASAS= 1838.24
UNO
CH calorias fibra leucina
1.54 294 0 0.00
24.9 225 10.5 0.00
22.84 89 2.6 0.00
99.495 579.99 18 0.00
2.16 12 0.7 25.00
35.712 174.4 5.04 0.00
0 0 0 0.00
186.647 1374.39 36.84 25.00

DA
CH calorias fibra leucina
0 275 0 0.00
84 387 1.2 0.00
2.16 12 0.7 25.00
0 0 0 0.00
0 0 0 0.00
0 0 0 0.00
0 0 0 0.00
0 0 0
86.16 674 1.9 25.00

A
CH calorias fibra leucina
1.155 220.5 0 0.00
2.16 12 0.7 25.00
6 244 2.4 0.00
13 77 2 0.00
84 387 1.2 0.00
0 0 0 0.00
106.315 940.5 6.3 25.00

379.122 2988.89 45.04 75.00

EN KCAL/GRS
32.83
164.13
204.25
 g*kg gramos kcal
calorias quemadas dia: 2710.4 proteinas: 2.2 169.4 677.6
peso: 77 grasas: 1.1 84.7 762.3
FA: 1.6 CH: 5.005 385.385 1541.54

calorias subir/bajar: 271.04

porcentaje: 0.1

calorias totales: 2981.44