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Calorie deficit tracking Weeks 5 through 7 (days 29 through 46); 7/21 through 8/8

Saturday, August 09, 2008

Catching up! Weeks 5 through 7 (days 29 through 46); 7/21 through 8/8

My BMR is now 1362 by using this site: www.freedieting.com/tool
s/calorie_calculator.htm#


Formula for calculating your calorie deficit (or surplus) for any given day:

BMR+calories burned-calories consumed=deficit (or surplus)

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Week 5, Days 29 through 35, 7/21 through 7/27

-7/21
BMR = 1362
Calories burned = 633
Calories consumed = 1358
1362+633-1358=
637 deficit

-7/22
1362+676-1448
590 deficit

-7/23
1362+657-1358
661 deficit

-7/24
1362+619-1557
424 deficit

-7/25
1362+0-1611
(249) surplus

-7/26
1362+1220-2403
179 deficit

-7/27
1362+348-1565
145 deficit

Week 5 total deficit = 2387

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Week 6, Days 36 through 42, 7/28 through 8/4

- 7/28
1362+0-1767
(405) surplus

-7/29
1362+724-1458
628 deficit

-7/30
1362+528-1311
579 deficit

-7/31
1362+690-1306
746 deficit

-8/1
1362+263-2090
(465) surplus

-8/2
1362+1079-2468
(27) surplus

-8/3
1362+0-2166
(804) surplus

-8/4
1362+372-1198
536 deficit

Week 6 total deficit = 788

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Week 7, Days 43 through 49, 8/5 through 8/11

-8/5
1362+549-1524
387 deficit

-8/6
1362+454-1298
518 deficit

-8/7
1362+454-1304
512 deficit

-8/8
1362+249-1625
(14) surplus
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Member Comments About This Blog Post
  • GOODMAR
    Diane - OMG, I know you wrote this a while ago, but I googled "Calorie Deficit Tracking" and your blog was the first page that came up!!! Wierd, isn't it?
    4553 days ago
  • CORIEFLASH
    i hate to bother you but you seem like you know what you're doing. I've been trying to do this and i can't seem to get a 500 deficit. i don't have a heart rate monitor. Do you use one to calculate your calories burned? I'm just basing it on my calories burned from cardio. Also what is surplus? might be a dumb question. Thanks
    4588 days ago
  • CAM4HIM
    I've started doing calorie deficit tracking too and I'm actually getting the hang of it! It's not so bad after you've done for a few days. I actually look forward to adding it all up each day, and it's served as a motivation to not eat something that I might otherwise have eaten w/out even thinking about.

    Glad to see you've kept it up for so long, hopefully I can too! :)
    4590 days ago
  • JENSFITJOURNEY
    Keep it going - it is such an important tool to use!

    Great job on the deficits!! Jen
    4591 days ago
  • MY_BEST_LIFE
    Nice job, hon! Keep it up!
    4593 days ago
  • KCCAT77
    Thanks for sharing how to do this. I may just starting tracking this. Oh my, one more thing to track. emoticon
    4593 days ago
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