Week 1 Totals

So here is the week 1 summary, This is based on research that it takes 3,000 calories deficit to lose one pound. I calculated my BMR.. Basal metabolic rate, or BMR, is the pace at which the body burns calories as fuel to maintain essential functions required for life. Height, Weight, Age, Gender and activity level are used to calculate.
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

Calorie Needs to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.


With all the above taken into consideration and I am not taking exercise into account. The below is based on food consumption. Calories needed at previous activity level and weight and then cutting my calories down and the deficit.

6 days total calorie 8235
Average 1373 calories daily, previous was 3,000 calories +
6 days *3500 calories=18,000
Deficit of (9765)9765/3500 (a pound) = 2.79 pounds lost

We shall see:) Anything 2.0 pounds or more and I will be please and on projection. I hope this is helpful! (((hugs))))