WORKOUT

8:00 AM- 64 mins. of Spinning w/Lisa - 17.0 miles ( 128 AVG - 138 MAX HR) 403 Kcals.
Good upbeat class. Room was packed.

9:10 AM - 66 mins of Spinning w/Rob - 17.0 miles (113 AVG - 135 MAX HR) 335 Kcals.
This was my second workout. Took a 10 min break between classes to refill my water bottles and use the rest room.

CALORIE REQUIREMENTS

BMR: 1361 Kcals
TDEE: 2348

Activity Level Activity Factor
Very Active 1.725

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1996 Kcals 1879 Kcals 1762 1644 Kcals

Actual Calories Consumed: 1879
Cups of Water: 18

NUTRIENTS

Carbs: 317g (65%)
Protein: 86g(18%)
Fat: 36g (17%)
Fiber: 49g

Daily Deficit/Overage: (-469)
Weekly Deficit/Overage: (-2020)