A friend who lost weight doing keto asked me how I’m losing weight eating all the fruit I want, so I did the math.
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I used the calculator from this website to determine my basal metabolic rate
BMR for females = 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)
I’m 5’2”, 41 years old, and had been 185 lbs for a while when I began the diet. I used to do yoga but had stopped, and do call center work all day so I was very sedentary.
655.1 + (4.35 x 185) + (4.7 x 62) – (4.7 x 41) = 655.1 + (4.35 x 185) + (4.7 x 62) – (4.7 x 41)
= 655.1 + (804.75) + (291.4) – (192.7)
= 1558.55
x 1.2, or sedentary (little to no exercise)
= 1870.26 = calories needed to maintain weight
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In a typical day on the diet I consume:
35 calories coffee + creamer
210 breakfast: cereal
120 snack: shake
362 lunch: HMR entree + 2 cups vegetables
169 snack: shake + fruit
662 dinner: 2 HMR entrees + 2 cups vegetables
105 dessert : one medium fruit, e.g. a banana
= 1663 calories
1870.26 - 1663 = 207.26 daily calorie deficit
I’m also working my way up to the minimum physical activity guideline of 2000 calories per week, which is 285.714285714, or a little under 300 calories per day.
207.26 + 285.714285714 = 492.974285714
3500/492.974285714 = 7.09976179575, or roughly one pound lost every seven days.
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So basically I'm eating less and exercising more, that's how.
