WORKOUT

9:10 AM - 71 mins. of Spinning ~ 21.2 miles (118 AVG) 427 Kcals.
Spinning class with Rob. Good workout.

4:35 PM - 37 mins. of Running - 3.5 miles ( 137 AVG - 148 MAX HR) 278 Kcals.
Run: 3.1 miles @ 6.0 MPH pace = 31:00 minutes
Walk: .4 mile @ 4.7 to 4.2 MPH with .1 MPH decrease every 1 min. = 6:00 minutes.

5:20 PM - 47 mins. of Swimming - 1.0 mile (102 AVG - 115 MAX HR) 189 Kcals..

CALORIE REQUIREMENTS

BMR: 1359 Kcals
TDEE: 2345

Activity Level Activity Factor
Extremely Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1993 Kcals 1876 Kcals 1759 Kcals 1641 Kcals

Actual Calories Consumed: 1649
Cups of Water: 15

NUTRIENTS
Carbs: 246g (60%)
Protein: 62g (15%)
Fat: 47g (26%)
Fiber: 34g

Daily Deficit/Overage: (-696 Kcals)
Weekly Deficit/Overage: (-3095 Kcals)