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PESO = 104.5 kg
basal: 1837
need: 2215
tdee: 2443
%BF: 33
%BM: 31
proteina (2,4g/1kg): 250 g = 1003 kcal
carboidratos (2g/1kg): 209 g = 836 kcal
gordura (0,4g/1kg): 41 g = 376 kcal
total 2215 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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230.4 lb
Lost so far: 8.4 lb.
Still to go: 32.0 lb.
Diet followed reasonably well.
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losing 6.2 lb a week
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