Ka long kaba donkam ban peitngor bha halor ka jingdonkam ka Calorie na ka bynta ka koit ka khiah bad kumjuh ruh hapdeng kito kiba kwah ban pynduna ka jingkhia. Ki kynthei ki donkam ban pynrung ka Calorie ban pynbiang ka jingkhia ka long kumba 2000 Calorie ha ka shisngi, kumba 1500 calorie ha ka shisngi hapdeng kito kiba kwah ban pynduna ka jingkhia kata kumba shiteng kilo ha ka shitaïew.Ki shynrang ha kawei pat ka liang ki donkam kumba 2500 ka calorie ha ka shisngi ban pynbiang ka jingkhia bad kumba 2000 calorie ha ka shisngi na ka bynta kito kiba kwah ban hiar kumba shiteng kilo ka jingkhia ha ka shitaïew. Kane ka long ka jingjied ïa ki jingbam kiba tei bad kiba bun ka ki nutrient kynthup ki jingkilan met kiba aibor ïa ka bor met.
Ka jingpynrung ka calorie ha ka shisngi ka ïapher hapdeng iwei na kiwei pat katkum ka jingdonkam jongka met bad katkum ka koit ka khiah bad ka bot met jongki hapdeng ki ki shynrang kumjuh ki kynthei bad khynnah.
Kito kiba don bynta ha ka jingkhih jingksar ka bor met ki kham donkam ban pynrung bun ka calorie na ka bynta ka jinglah ban pynbiang ka koit ka khiah. Ka jingjied ki jingbam ba duna ka calorie hapdeng kito kiba kwah ban hiar ka jingkhiah kam shym long satia kaba bha namar kane kam lah satia ban pynneh slem, hynrei ki don pat kiba jied kane ka lynti kaba ym don jingtei ha ka liang ka koit ka khiah ha ka nam jong ka jingkwah banpynhiar ka jingkhia.
Hapdeng ka jingkhmih halor ka jingpynrung ka calorie ka long ruh kaba donkam ban khmih halor ka jingsngew halor ka bor ba phi don bad ha baroh ki liang ka koit ka khiah. Hynrei la kdew ba ka jingpynrung ka calorie ha ka shisngi kam dei ban duna ïaka 1200. Lada duna na kane, phin sdang ban mad ka jingduh bor ki dohksah bad ki lah ban dun aka jingshalan ka bor met hapdeng ba phi leh ki kam ba manla ka sngi.
Ki khynnah kiba don ha ka rta kaba 2 haduh 8 snem ki donkam kumba 1,000 haduh 1,400 ka calorie. Ki khynnah kynthei kiba don ha ka rta kaba 9 haduh 13 snem ki donkam kumba 1,400 haduh 1,600 ka calorie, ki khynnah shynrang kiba don ha kane ka rta ki donkam kumba 1,600 haduh 2,000 calorie.
Ki kynthei kiba don ha ka rta kaba 14 haduh 30 kiba kham jur ka jingpynkhih ka met ka phad ki donkam kumba 2,400 ka calorie, hynrei kito kiba duna kiba dei ha kine kijuh ka rta ki donkam ym palat hapoh ka 1,800 haduh 2,000 calorie.Ki shynrang kiba khih ba ksar kiba don ha ka rta kaba 14 haduh 30 ki donkam 2,800 haduh 3,200 ka calorie hynrei kito kiba shong suk bad aram kiba dei ha kine kijuh ki rta ki donkam kumba 2,000 haduh 2,600 ka calorie. Ki shynrang bad kynthei kiba khih ba ksar bad kham trei ki kam pynmih bor kiba palat 30 snem ki donkam kumba 2,000 haduh 3,000 ka calorie, katba kiba la palat ka 30 snem bad kiba trei ïa ki kam kiba kham suk kam jem ki donkam kumba 1,600 haduh 2,400 ka calorie.
