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Dia 15
PESO: 102,8 kg / %BF: 21 / %BM: 36
need: 2178 / basal: 2124 / tdee: 2825
proteina [4kcal] (2,4g/1kg): 246 g = 986 kcal
carboidratos [4kcal] (2g/1kg): 205 g = 822 kcal
gordura [9kcal] (0,4g/1kg): 41 g = 370 kcal
LBM = (1 – BF%) * total body weight
BMR = (LBM * 21.6) + 370
TDEE = BMR * 1,33 (if you exercise 3 to 5 hours per week)
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226.6 lb
Lost so far: 0.4 lb.
Still to go: 50.3 lb.
Diet followed 100%.
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losing 4.6 lb a week
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