WORKOUT

8:00 AM - 60 mins of Spinning w/Lisa (126 AVG - 147 MAX HR) 379 Kcals.
Distance: 26.0 KM (16.2 miles) In-Zone: 50 mins.

9:20 AM - 65 minutes of Spinning w/Rob (120 AVG - 145 MAX HR) 376 Kcals.
Distance: 25.5 KM (15.8 miles) In-Zone: 52 mins.

1:05 PM - 20 mins. of Crunches (72 AVG - 77 MAX) 29 Kcals.

CALORIE REQUIREMENTS

BMR: 1521 Kcals
TDEE: 2605

Activity Level Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2215 Kcals 2084 Kcals 1954 Kcals 1824 Kcals

Actual Calories Consumed: 2109
Cups of Water: 15

NUTRIENTS

Carbs: 377g (68%)
Protein: 92g (17%)
Fat: 36g (15%)
Fiber: 69g

Daily Deficit/Overage: (-496)
Weekly Deficit/Overage: (-496)