I thought it would be interesting to keep a page just for working out my averages, whilst relating it back to the weightloss formula which is;
One pound of fat equates to 3,500 calories, so for a weekly loss of 2.2 pounds, or 1 kilogram, you need to plan a 1,100 calorie deficit each day for a period of 7 days. (7,700 calorie deficit each week).
I use this link http://www.health-calc.com/diet/energy-expenditure-advanced for a BMR calculator. If I gain or lose more than half a kilo at the end of every week, I re-do it as I know that my BMR will change.
I use the health app on my Apple Watch to give me my RMR daily. I then add up each days and divide by 7 to give me my average for the week.
Averages for Week One: 12 - 19th May 2018
Weight: 89kg
BMR: 1605
Calories Burned: 592 per day. - via exercise each day.
Calorie Intake: 800 per day. - food intake.
Resting Energy: 1799 per day. - what my body uses to function. (194 calories difference to BMR)
Formula: Exercise Calories + BMR = 2,405 x 7 = 16,835 divided by 7,700 = 2.186kg.
Total Weight Loss: 2.8kg - New Weight: 86.2kg
Averages for Week Two: 19 - 26th May 2018
Weight: 86.2kg
BMR: 1579
Calories Burned: 648 per day. - via exercise each day.
Calorie Intake: 868 per day. - food intake.
Resting Energy: 1737 per day. - what my body uses to function. (158 calories difference to BMR)
Formula: Exercise calories + BMR = 2,227 x 7 = 15,589 divided 7,700 = 2.024kg.
Total Weight Loss: 1.4kg - New Weight: 84.8kg
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28.05.18: Its interesting to note that after 2 weeks I didn't lose what the formula said I SHOULD HAVE lost for each individual week , but when you total up the losses from the formula it gives me (2.186kg + 2.024kg = 4.21kg) which is actually spot on with my total loss to date being 4.2kg
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Averages for Week Three: 26 - 02 June May 2018
Weight: 84.8kg
BMR: 1570
Calories Burned: 444.7 per day. - via exercise each day.
Calorie Intake: 1045 per day. - food intake.
Resting Energy: 1709 per day. - what my body uses to function. (139 calories difference to BMR)
Formula: Exercise calories + BMR = 2,014.7 x 7 = 14,102.9 divided 7,700 = 1.831kg.
Total Weight Loss: 900g GAIN - New Weight: 85.7kg
Averages for Week Four: 02 - 09 June May 2018
Weight: 85.7kg
BMR: 1575
Calories Burned: 373.3 per day. - via exercise each day.
Calorie Intake: 877 per day. - food intake.
Resting Energy: 1666 per day. - what my body uses to function. (91 calories difference to BMR)
Formula: Exercise calories + BMR = 1,948.3 x 7 = 13,638.1 divided 7,700 = 1.771kg.
Total Weight Loss: 1.5kg - New Weight: 84.2kg
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11.06.18: Week 3 was a "what the heck" week. Me not correctly reading labels was a down fall. I acknowledge not eating right for my body (my diet that week ended up with way too much fructose). Lesson was learnt, and what it tells me is that right now, I cant afford to eat even natural sugars as it causes my body to retain. It was also interesting to note my calorie intake, as for me and the ops I have had, I haven't been too sure off what I should be aiming for, and have basically been working off old notes from a dietician. I know now, from weeks 1,2 and 4 - that for me to lose weight, I must stick between 800 and 900 calories to consistently lose.
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Averages for Week Five: 09 - 16 June May 2018
Weight: 84.2kg
BMR: 1562
Calories Burned: 599.4 per day. - via exercise each day.
Calorie Intake: 870 per day. - food intake.
Resting Energy: 1725 per day. - what my body uses to function. (163 calories difference to BMR)
Formula: Exercise calories + BMR = 2,161.4 x 7 = 15,129.8 divided 7,700 = 1.964kg.
Total Weight Loss: 1.0kg - New Weight: 83.2kg
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Using the formula above my weight right now should have total loss of 9.776kg's. Including my gain week I have lost a total of 6.7kg. I'm basically 3kg's out from what the formula says. Will be interesting to see if I have any type of whoosh effect later on, and if my body catches up to what the formula states or if it just stays the same.
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I'm really interested to see how this progresses out
One pound of fat equates to 3,500 calories, so for a weekly loss of 2.2 pounds, or 1 kilogram, you need to plan a 1,100 calorie deficit each day for a period of 7 days. (7,700 calorie deficit each week).
I use this link http://www.health-calc.com/diet/energy-expenditure-advanced for a BMR calculator. If I gain or lose more than half a kilo at the end of every week, I re-do it as I know that my BMR will change.
I use the health app on my Apple Watch to give me my RMR daily. I then add up each days and divide by 7 to give me my average for the week.
Averages for Week One: 12 - 19th May 2018
Weight: 89kg
BMR: 1605
Calories Burned: 592 per day. - via exercise each day.
Calorie Intake: 800 per day. - food intake.
Resting Energy: 1799 per day. - what my body uses to function. (194 calories difference to BMR)
Formula: Exercise Calories + BMR = 2,405 x 7 = 16,835 divided by 7,700 = 2.186kg.
Total Weight Loss: 2.8kg - New Weight: 86.2kg
Averages for Week Two: 19 - 26th May 2018
Weight: 86.2kg
BMR: 1579
Calories Burned: 648 per day. - via exercise each day.
Calorie Intake: 868 per day. - food intake.
Resting Energy: 1737 per day. - what my body uses to function. (158 calories difference to BMR)
Formula: Exercise calories + BMR = 2,227 x 7 = 15,589 divided 7,700 = 2.024kg.
Total Weight Loss: 1.4kg - New Weight: 84.8kg
----------------------------------------------------------------------------------
28.05.18: Its interesting to note that after 2 weeks I didn't lose what the formula said I SHOULD HAVE lost for each individual week , but when you total up the losses from the formula it gives me (2.186kg + 2.024kg = 4.21kg) which is actually spot on with my total loss to date being 4.2kg
----------------------------------------------------------------------------------
Averages for Week Three: 26 - 02 June May 2018
Weight: 84.8kg
BMR: 1570
Calories Burned: 444.7 per day. - via exercise each day.
Calorie Intake: 1045 per day. - food intake.
Resting Energy: 1709 per day. - what my body uses to function. (139 calories difference to BMR)
Formula: Exercise calories + BMR = 2,014.7 x 7 = 14,102.9 divided 7,700 = 1.831kg.
Total Weight Loss: 900g GAIN - New Weight: 85.7kg
Averages for Week Four: 02 - 09 June May 2018
Weight: 85.7kg
BMR: 1575
Calories Burned: 373.3 per day. - via exercise each day.
Calorie Intake: 877 per day. - food intake.
Resting Energy: 1666 per day. - what my body uses to function. (91 calories difference to BMR)
Formula: Exercise calories + BMR = 1,948.3 x 7 = 13,638.1 divided 7,700 = 1.771kg.
Total Weight Loss: 1.5kg - New Weight: 84.2kg
----------------------------------------------------------------------------------
11.06.18: Week 3 was a "what the heck" week. Me not correctly reading labels was a down fall. I acknowledge not eating right for my body (my diet that week ended up with way too much fructose). Lesson was learnt, and what it tells me is that right now, I cant afford to eat even natural sugars as it causes my body to retain. It was also interesting to note my calorie intake, as for me and the ops I have had, I haven't been too sure off what I should be aiming for, and have basically been working off old notes from a dietician. I know now, from weeks 1,2 and 4 - that for me to lose weight, I must stick between 800 and 900 calories to consistently lose.
----------------------------------------------------------------------------------
Averages for Week Five: 09 - 16 June May 2018
Weight: 84.2kg
BMR: 1562
Calories Burned: 599.4 per day. - via exercise each day.
Calorie Intake: 870 per day. - food intake.
Resting Energy: 1725 per day. - what my body uses to function. (163 calories difference to BMR)
Formula: Exercise calories + BMR = 2,161.4 x 7 = 15,129.8 divided 7,700 = 1.964kg.
Total Weight Loss: 1.0kg - New Weight: 83.2kg
----------------------------------------------------------------------------------
Using the formula above my weight right now should have total loss of 9.776kg's. Including my gain week I have lost a total of 6.7kg. I'm basically 3kg's out from what the formula says. Will be interesting to see if I have any type of whoosh effect later on, and if my body catches up to what the formula states or if it just stays the same.
----------------------------------------------------------------------------------
I'm really interested to see how this progresses out
