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PESO: 99kg / %BF: 22 / %BM: 36
need: 2098 / basal: 2037 / tdee: 2710
proteina [4kcal] (2,4g/1kg): 237 g = 950 kcal
carboidratos [4kcal] (2g/1kg): 198 g = 792 kcal
gordura [9kcal] (0,4g/1kg): 39 g = 356 kcal
Total: 2098 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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218.3 lb
Lost so far: 20.5 lb.
Still to go: 19.8 lb.
Diet followed reasonably well.
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losing 1.9 lb a week
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