WHATIEATINADAY
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I'm 63kgs (139lbs) and want to get to 54kgs (119lbs). I'm 5'4.5 tall (1.64cms).

Harris-Benedict formula
BMR=655 + (9.6 X wt) + (1.8 X ht) - (4.7 X age)
655 + (9.6 X 63) + (1.8 X 164) - (4.7 X 53) =
655 + 604.8 + 295.2 - 249.1 =
701.1 + 604.8 = 1,306c
x 1.55 (moderately active) = 2,024c
x 80% = 1,619 cals for a 20% deficit

At 60kgs:
701.1 + (9.6 X 60) =
701.1 + 576 = 1,277c
x 1.55 (moderately active) = 1,980c
x 80% = 1,584 cals for a 20% deficit

At 58kgs:
701.1 + (9.6 X 58) =
701.1 + 557 = 1,258c
x 1.55 (moderately active) = 1,950c
x 85% = 1,657 cals for a 15% deficit (a bit slower)

At 56kgs:
701.1 + (9.6 X 56) =
701.1 + 538 = 1,239c
x 1.55 (moderately active) = 1,920c
x 85% = 1,631 cals for a 15% deficit (a bit slower)

At 54kgs:
701.1 + (9.6 X 54) =
701.1 + 518 = 1,220c
x 1.55 (moderately active) = 1,890c
x 85% = 1,606 cals for a 15% deficit (a bit slower)


Member Since: 4/16/2020

Fitness Minutes: 0

My Goals:
Get to 54kgs (119 lbs)


My Program:
I haven't done any indoor cycling since about the beginning of June, so from tomorrow, the 17th July, I'll get back on it. Also as from tomorrow: maximum 1,600cals a day, 1 glass 143ml wine (100cals) a day maximum, 30 chews to each bite, eating at dining room table only (in living room or on balcony), Intermittent Fasting (eating between 8am and 4pm only), trying to cut down my use of sucralose as much as possible and drinking water instead. I will normally be eating out for lunch of Fridays and Saturdays (weather permitting).



Personal Information:
1.64cms (5'4.5")


Other Information:
I love animals.




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