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PESO = 103.7 kg
basal: 2212
tdee: 2428
%BF: +/-30
proteina (2,4g/1kg): 248 g = 995 kcal
carboidratos (2g/1kg): 207 g = 844 kcal
gordura (0,4g/1kg): 41 g = 373 kcal
total 2212 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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228.6 lb
Lost so far: 10.1 lb.
Still to go: 30.2 lb.
Diet followed 100%.
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losing 1.5 lb a week
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