WORKOUT

7:00 AM - 120 Mins, of TM Walking/Running - 9.4 miles (118 AVG - 155 MAX HR) 674 Kcals.
WALK: 4.0 - 4.7 MPH with .1 MPH increase every 15 minutes
RUN: 5.5 -5.7 MPH with increase every 10 minutes
In-Zone: 54 minutes.

9:15 AM - 58 mins. of Spinning w/Joan ~ 15 miles(126 AVG - 148 MAX HR) 360 Kcals.
In-Zone: 47 minutes.

CALORIE REQUIREMENTS

BMR: 1505 Kcals
TDEE: 2597

Activity Level Activity Factor
Very Active 1.75

05% Deficit 10% Deficit 15% Deficit 20% Deficit 25% Deficit 30% Deficit
2468 Kcals 2339 Kcals 2207 Kcals 2077 Kcals 1948 Kcals 1818 Kcals

Actual Calories Consumed: 1816

Cups of Water: 15

NUTRIENTS

Carbs: 260g (54%)
Protein: 111g (23%)
Fat: 48g (23%)
Fiber: 45g

Daily Deficit/Overage: (-781)
Weekly Deficit/Overage: (-1686)
Yearly Deficit/Overage: (-6655)