-PERSONAL Calorie Deficit-

☕ breakfast.

• Black Coffee + Coffee Protein Shake → 240 kcal | P34.5 | F4 | C21

• Must Protein Yogurt ¼ Bottle → 73 kcal | P15 | F0.5 | C2

➡️ Total breakfast: 313 kcal | P49.5 | F4.5 | C23

🍲 lunch.

• Prabang papaya salad + cucumber (no sugar added) → 90 kcal | P3 | F2 | C15

• 6pcs Roast Chicken + Slightly dipping sauce → 210 kcal | P28 | F10 | C2

• Boil cartilage (eat mushrooms, not water) → 30 kcal | P2 | F0 | C5

• 3-4 word fish sauce fried snapper → 90 kcal | P10 | F5 | C2

• 3 pcs Roast Pork Neck (~ 40 g) → 150 kcal | P9 | F12 | C0

• 3 Spoons Noodles → 45 kcal | P0 | F0 | C11

• Banana roti 6 words (~ ¼ pcs) → 180 kcal | P3 | F7 | C28

• Little Sweet Cool Cocoa ½ Glass → 90 kcal | P2 | F2 | C18

➡️ Total lunch: 885 kcal | P57 | F38 | C81

🍡 dinner.

• 1 piece fragrant mushroom dim sum → 40 kcal | P2 | F1 | C5

• 3 pcs veteran → 150 kcal | P6 | F6 | C18

• Pork satay 5 wood + little dipping sauce → 230 kcal | P17 | F15 | C6

• Half Orange → 30 kcal | P0.5 | F0 | C7

➡️ Total dinner: 450 kcal | P25.5 | F22 | C36

📊. Including days.

1,648 kcal | P132 g | F64.5 g | C140 g

🎯 against the target.

Main Target: 1,160 kcal | P116 | F50 | C60

• Energy: + 488 kcal (over)

• Protein: + 16 g (slightly exceeded, good for maintaining muscle mass)

• Fat: + 14.5 g (over)

• Carb: + 80 g (Exceed)

Maximum Ceiling: 1,400 kcal | P103 | F53 | C120

• Energy: + 248 kcal (over)

• Protein: + 29 g (exceeded, good for muscle)

• Fat: + 11.5 g (over)

• Carb: + 20 g (slightly over)

✅ Summary

• Today, protein is very good, exceeds the target, helps to heal muscle.

• Energy + overcarb, especially from dessert / flour (roti, nutty, cold cocoa)

• A little more fat from roast pork neck + pork satay

If you want to be near the target, you should reduce your dessert / fried flour at lunch or dinner to help balance.