MyNetDiary Summary from 11.08.24 to 17.08.
24
Analysis
During the prior 7 days ending on (and including) today, you have tracked foods all 7 days and haven't skipped a meal - great tracking!
On average, you consumed daily about 648 cals.
Compared to your personalized Weight Maintenance Calories, these averages result in:
1,315 + 0 = 1,315
less cals average burn average total daily
than personalized with activities Calories loss
DRI 1,963
Your Average Bottom Line
Your target of losing remaining about 6.2kg in 60 days requires losing 797 cals from Weight Maintenance Calories of 1,963 cals daily. You are on
target.
Please note that your average 648 daily food cals is less than your basal metabolic rate (BMR) of 1,486 cals. If Calories intake is too low, then it
is difficult to meet your nutrient and vitamin needs. It could also result in excessive loss of lean body mass (e.g. muscle) during weight loss.
Your Totals
Overall, during this period, you have lost 9,200 cals (net Calories deficit), which means you should have lost about 1.2kg. Your total Calories intake
was 4,541 and your total Calories expended was 13,741.
According to your weigh-ins, your weight did not change during this time.
Nutrition Highlights
Average daily 33g of protein is below your minimum Recommended Daily Allowance (RDA) 53g. Please see MyNetDiary's article Protein Foods for
more information.
On average, 6g of saturated fat provided more than 7% of your daily Calories. Keeping it lower will reduce risk of heart disease.
Congratulations: on average, daily 0g of trans fat is less than 1% of Calories, reducing risk of heart disease.
Low salt: on average, you had about 2.5g daily, staying under 5.8g.
MyNetDiary Food Report
Calcium, mg
Trans Fat, g
Total Fat, g
Sat. Fat, g
Fd. Grade
Protein, g
Carbs, g
Calories
Fiber, g
Salt, g
Averages over the period 649cals 14g 98g 33g B+ 6g g 10g 2.5g 58mg
SUNDAY, AUG 11
Breakfast 188cals 3g 33g 6g C 2g g g 0.3g mg
Rich & sweet rice pudding with creamy 200 gram 200g 188 3 33 6 C 2 0.3
milk by tesco
Lunch 143cals g 30g 5g B+ g g 2g 0.6g mg
Arabic pita 100% natural the family 50 gram 50g 143 30 5 B+ 2 0.6
bread by garden
Dinner 266cals 7g 35g 11g A- 4g g 8g 2.5g 84mg
White bean tomato stew by everyplate 200 gram 200g 266 7 35 11 A- 4 8 2.5 84
Day total 597cals 10g 98g 22g B 6g g 10g 3.4g 84mg
47 0
1,200 135 60 5.8
Target Total Trans
Calories Carbs Protein Salt
Fat Fat
Left 603cals 37g 37g 38g g 2.4g
50% 21% 73% 37% no 100% no 59% no
target target target
% of My Target
B
MONDAY, AUG 12
Breakfast 238cals 7g 30g 14g B 2g g 2g 1.1g 19mg
Arabic pita 100% natural the family 50 gram 50g 143 30 5 B+ 2 0.6
bread by garden
Boiled egg 1 small 37g 57 4 5 B- 1 0.1 18
Usda commodity luncheon meat 20 gram 20g 38 3 4 B 1 0.4 1
canned
Lunch 461cals 14g 56g 23g B+ 6g g 8g 2.6g 66mg
Arabic pita 100% natural the family 50 gram 50g 143 30 5 B+ 2 0.6
bread by garden
White bean tomato stew by everyplate 150 gram 150g 200 6 26 8 A- 3 6 1.9 63
Red meat 75 gram 75g 118 8 10 B- 3 0.1 3
Dinner 111cals g 29g 1g B+ g g 2g g 11mg
Mango 1/2 fruit 104g 62 16 1 A 2 11
Sugar 1 13g 49 13 B
tablespoon
Snacks 52cals g 14g 1g B+ g g 1g g 8mg
Red grapes 75 gram 75g 52 14 1 B+ 1 8
Day total 862cals 21g 129g 39g B+ 8g g 13g 3.7g 104mg
47 0
1,200 135 60 5.8
Target Total Trans
Calories Carbs Protein Salt
Fat Fat
Left 338cals 26g 6g 21g g 2.1g
72% 45% 96% 65% no 100% no 64% no
target target target
% of My Target
B+
TUESDAY, AUG 13
Breakfast 143cals g 30g 5g B+ g g 2g 0.6g mg
Arabic pita 100% natural the family 50 gram 50g 143 30 5 B+ 2 0.6
bread by garden
Lunch 228cals 10g 18g 15g B 4g g 4g 2.3g 45mg
White bean tomato stew by everyplate 100 gram 100g 133 4 17 6 B+ 2 4 1.3 42
Usda commodity luncheon meat 50 gram 50g 95 6 1 9 C+ 2 1 3
canned
Dinner 146cals g 38g 1g B+ g g 2g g 16mg
Mango 1/2 fruit 104g 62 16 1 A 2 11
Sugar 1 13g 49 13 B
tablespoon
Red grapes 50 gram 50g 35 9 B+ 5
Day total 517cals 10g 86g 21g B+ 4g g 8g 2.9g 61mg
47 0
1,200 135 60 5.8
Target Total Trans
Calories Carbs Protein Salt
Fat Fat
Left 683cals 37g 49g 39g g 2.9g
43% 21% 64% 35% no 100% no 50% no
target target target
% of My Target
B+
WEDNESDAY, AUG 14
Breakfast 85cals g 21g g C+ g g g 0.1g mg
Sugarcane juice drink by vita 250 ml 250ml 85 21 C+ 0.1
Lunch 408cals 17g 34g 30g D 10g g 2g 2g mg
Lasagna 1 serving 340g 408 17 34 30 D 10 2 2
Dinner 51cals g 13g g B- g g g 0.1g mg
Sugarcane juice drink by vita 150 ml 150ml 51 13 B- 0.1
Snacks 242cals 6g 30g 15g B 3g g 2g 0.7g 6mg
Arabic pita 100% natural the family 50 gram 50g 143 30 5 B+ 2 0.6
bread by garden
Beef ground 50 gram 50g 99 6 10 B 3 0.1 6
Day total 786cals 23g 98g 45g C+ 13g g 4g 2.9g 6mg
47 0
1,200 135 60 5.8
Target Total Trans
Calories Carbs Protein Salt
Fat Fat
Left 414cals 24g 37g 15g g 2.9g
66% 49% 73% 75% no 100% no 50% no
target target target
% of My Target
C+
THURSDAY, AUG 15
Breakfast 114cals g 24g 4g B+ g g 1g 0.5g mg
Arabic pita 100% natural the family 40 gram 40g 114 24 4 B+ 1 0.5
bread by garden
Lunch 179cals 10g 7g 17g B+ 5g g 1g g mg
Kofta 80 gram 80g 179 10 7 17 B+ 5 1
Dinner 181cals 2g 42g 5g B+ g g 4g 0.3g 5mg
Green bell peppers by pero farms 15 gram 15g 3 1 A-
Onions 2 tbsp 20g 8 2 B+ 5
chopped
Cereals ready-to-eat muesli dried fruit 50 gram 50g 170 2 39 5 B+ 4 0.3
and nuts
Snacks 148cals 3g 25g 5g B+ 1g g 1g 0.5g 9mg
Arabic pita 100% natural the family 40 gram 40g 114 24 4 B+ 1 0.5
bread by garden
Tahini 5 gram 5g 34 3 1 1 B+ 1 9
Day total 622cals 15g 98g 31g B+ 6g g 7g 1.3g 14mg
47 0
1,200 135 60 5.8
Target Total Trans
Calories Carbs Protein Salt
Fat Fat
Left 578cals 32g 37g 29g g 4.5g
52% 32% 73% 52% no 100% no 22% no
target target target
% of My Target
B+
FRIDAY, AUG 16
Breakfast 167cals 1g 41g 3g A g g 6g g 26mg
Guava 1/2 fruit 28g 19 4 1 A 1 5
Guava fruit 55g 37 1 8 1 A 3 10
Mango 1/2 fruit 104g 62 16 1 A 2 11
Sugar 1 13g 49 13 B
tablespoon
Lunch 351cals 11g 32g 31g B+ 4g g 2g 1g 12mg
Arabic pita 100% natural the family 50 gram 50g 143 30 5 B+ 2 0.6
bread by garden
Breaded fried chicken breast meat and 75 gram 75g 167 7 1 24 A 2 0.1 12
skin
Soft cream cheese by kiri 1 serving 18g 41 4 1 2 C+ 2 0.3
Dinner 131cals 1g 30g 3g A g g 5g 0.1g 28mg
Sugarcane juice drink by vita 75 ml 75ml 26 6 B
Cantaloupe melon raw 200 gram 200g 68 16 2 A 2 0.1 18
Guava 1 fruit 55g 37 1 8 1 A 3 10
Day total 649cals 13g 103g 37g A 4g g 13g 1.1g 66mg
47 0
1,200 135 60 5.8
Target Total Trans
Calories Carbs Protein Salt
Fat Fat
Left 551cals 34g 32g 23g g 4.7g
54% 28% 76% 62% no 100% no 19% no
target target target
% of My Target
A
SATURDAY, AUG 17
Breakfast 19cals g 4g 1g A g g 1g g 5mg
Guava 1/2 fruit 28g 19 4 1 A 1 5
Lunch 421cals 9g 54g 32g A 2g g 11g 2.3g 48mg
Guava 2 fruit 110g 75 1 16 3 A 6 20
Arabic pita 100% natural the family 40 gram 40g 114 24 4 B+ 1 0.5
bread by garden
Roasted eggplant by sera 100 gram 100g 33 8 B 2 1.2
Savory Baba Ganouj 75 gram 75g 32 1 5 1 A- 2 0.5 16
Breaded fried chicken breast meat and 75 gram 75g 167 7 1 24 A 2 0.1 12
skin
Dinner 68cals g 16g 2g A g g 2g 0.1g 18mg
Cantaloupe melon raw 200 gram 200g 68 16 2 A 2 0.1 18
Day total 508cals 9g 74g 35g A 2g g 14g 2.4g 71mg
47 0
1,200 135 60 5.8
Target Total Trans
Calories Carbs Protein Salt
Fat Fat
Left 692cals 38g 61g 25g g 3.4g
42% 19% 55% 58% no 100% no 41% no
target target target
% of My Target
A
MyNetDiary Measurements Report
Date Weight, kg BMR, cals BMI Daily Steps,
11.08.24 66.2 1486 23.5 1848
12.08.24 408
13.08.24 460
14.08.24 2179
15.08.24 1410
16.08.24 1640
17.08.24 129
