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1.Kilo Koruma

65x33=2145 cal

2.Protein

65x2.2=143 gr. x 4 = 572 cal

3.Yağ

2145x0.3=643.5 cal / 9 = 71.5 gr.

4.Karbonhidrat

2145-(572+643.5)=930 cal / 4 = 230 gr

2145 Cal / 140 gr. Protein / 70 gr. Yağ / 200 gr. Karbonhidrat