My BMR 1208 (Basal metabolic rate is the minimal rate of energy expenditure at rest)
Fat loss 31.6% (23.4% (current) – 31.6% = 16% target fat percentage)
Daily calories: 870 divided by 6 meals = 145 calories per meal
(carb 59 grams, protein 57 grams, fat 29 grams)
BMR 1208 + Exercise 505 = Caloric output 1713
Caloric output 1713 – Required deficit 842 = 871 calories per day
(Note: He has me losing 31.6% of my body fat because that’s about what the women’s winner did last year.)
Let's be friends!
Subscribe and enjoy exclusive content delivered directly to your inbox!
As soon as I saw that to lose 8% body fat (31.6% of my current body fat; i.e. go from 24% to 16%) in 40 days, I’d have to burn 500 calories through exercise 6 days a week (I just got my heart rate monitor, so I’m not even sure how many calories I burn during a workout, but I’m anxious to learn) AND have a calorie deficit of 842 calories per day, meaning I only eat 871 calories per day, I knew that was too low for me in terms of calories.
I modified my meal plan to about 1250 calories per day, and after 2 days, found I was still hungry, so I’m upping it even more. I don’t want to lose muscle along with fat, so I know I still need a sufficient amount of calories, along with carbs, protein, and fat. As soon as I figure out my happy medium in terms of calories a day and wear my heart rate monitor during a workout, I’ll give you an update on those numbers.
Also, I’m not trying to win this 40-day contest, just continue to see results from my workouts, lower my body fat and lose about 6 pounds, so I don’t have to be THAT strict with my calories. I am curious to see where I’m at in 40 days though.
We are setting up my heart rate monitor tonight, so I’ll be sure to tell you how I like it. Have you used one?