Weight Loss Stats

Feb-June Nutrient intake Chart

Feb-June weight loss

Feb-June Exercise Calories Burned

 My BMR is 1534.65 (x1.55) *moderate exercise 3-5days a week = 2378.71

So to maintain my weight, I'd be able to eat around 2300-2400 calories a day, assuming my activity levels stay that way.

1. Calculate your BMR
2. Check your daily calorie needs based on your activity level

My BMR is 2300. So I chose to consume 1800 calories a day, to lose 1 lb per week. If/When I add workouts, that'll be more weight loss per week. For example, If I burn 500 a day, I'll drop 2 lbs that week because I cut 1000 each day.

To lose 1 lb a week: 
 cut 3500 calories from your Basic Metabolic Rate. (BMR) **500 per day x 7days = 3500

• 2300 (your BMR) - 500 calories = 1800 (your total) calories per day
• ((cut 500 food calories,  OR, burn 500 calories working out))
• ((cut 250 food calories, AND, burn 250 calories working out))

To lose 2 lbs a week:
cut 7000 calories from your Basic Metabolic Rate (BMR)

• 2300 (your BMR) - 1000 calories = 1300 (your total) calories per day
• ((Cut 500 food calories AND burn 500 calories working out))