WORKOUT

9:15 AM - 60 mins of Spinning w/Joan - 16.0 miles (128 AVG - 153 MAX HR)393 Kcals.
25.6 KM

4:40 PM - 60 mins. of Walking Hills Interval - 4.0 miles (116 AVG - 119 MAX HR)325 Kcals.
Breakdown:
Warm-up: 5.5%, 6.4%, for 1 minute each = 2 mins. total
Work-out: 5.5%, 8.2%, 5.5%, 9.1%, 5.5%, 10.0%, 5.5%, 11.3% for 1 minute each interval. Total of 7 sets. = 56 mins total
Cool-down: 5.5%, 6.4%, for 1 minute each = 2 mins. total


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: 1878
Cups of Water: 20
NUTRIENTS

Carbs: 260g (55%)
Protein: 97g(21%)
Fat:52 g (25%)
Fiber:41 g

Daily Deficit/Overage: (-470)
Weekly Deficit/Overage: (-2490)