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PESO = 104.7 kg
basal: 2237
tdee: 2898
%BF: 20
proteina (2,4g/1kg): 251 g = 1005 kcal
carboidratos (2g/1kg): 209 g = 837 kcal
gordura (0,4g/1kg): 41 g = 376 kcal
total 2218 kcal
1g carbo = 4 kcal
1g proteina = 4 kcal
1g gordura = 9 kcal
LBM = (1 – BF%) * total body weight
BMR = 370 + (21.6 * LBM)
TDEE = BMR * 1,33 (if you exercise 3 to 5 hours per week)
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230.8 lb
Lost so far: 1.8 lb.
Still to go: 56.7 lb.
Diet followed 100%.
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losing 6.2 lb a week
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