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DIA 32/50
PESO = 99.8 kg / %BF: 27/ %BM: 34
need : 2125 / basal: 1929 / tdee : 2566
proteina [4kcal] (2,4g/1kg): 240 g = 962 kcal
carboidratos [4kcal] (2g/1kg): 200 g = 802 kcal
gordura [9kcal] (0,4g/1kg): 40 g = 361 kcal
Total: 2131 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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220.0 lb
Lost so far: 18.7 lb.
Still to go: 21.6 lb.
Diet followed reasonably well.
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losing 7.7 lb a week
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