WORKOUT

6:30 AM - 65 minutes of Running - 6.27 miles (137 AVG - 149 MAX HR)504 Kcals
In Zone: 59 minutes
Breakdown:
5.5 MPH for 10 minutes
5.6 MPH for 10 minutes
5.7 MPH for 10 minutes
5.8 MPH for 10 minutes
5.9 MPH for 5 minutes
6.0 MPH for 5 minutes
6.1 MPH for 5 minutes
6.2 MPH for 5 minutes
6.3 MPH for 1 minute
6.4 MPH for 1 minute
6.5 MPH for 1 minute
6.6 MPH for 1 minute
4.5 MPH for 1 minute * Cool-down

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: 1995

Cups of Water: 15

NUTRIENTS

Carbs: 342g (65%)
Protein: 96g (18%)
Fat: 40g (17%)
Fiber: 58g

Daily Deficit/Overage: (-602)
Weekly Deficit/Overage: (-2599)
Yearly Deficit/Overage: (-11251)