Monthlies
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Last Sunday of the month.
Primary GW: 180 lb
Secondary GW: 175 lb
Tertiary Goal: Whatever I lose, to keep it off through the last few weeks of the year!
RED = gain for the week
YELLOW = loss of less than 0.5 lbs for the week
GREEN = loss of 0.5 lbs or more for the week
SW: 190.5 | W10: 193.1
W1: 191.2 | W11: 193.1
W2: 191.1 | W12: 193.4
W3: 191.2 | W13: 193.7
W4: 190.7 | W14: 193.1
W5: 191.0 | W15: 192.2
W6: 192.4 | W16: 193.1
W7: 192.9
W8: 192.7
W9: 192.5
W17: 192.5
Weekly deficit: 2,317 calories (an average of 331 cals per day)
Expected week loss: 0.66 lbs
True Weight loss: 0.6 lbs
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Monthly deficit: 891 (an average of 32 cals per day the last 28 days)
Expected monthly loss: 0.25 lbs
True Weight loss: 1.2 lbs
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Weekly difference between expected and True is spot on. Had a man cold a week or so back so Monthly is off, but in a good way.
What do April showers bring? Oak pollen. (Ah-choo!)
On to May!
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Last Sunday of May.
Primary GW: 180 lb
Secondary GW: 175 lb
Tertiary Goal: Whatever I lose, to keep it off through the last few weeks of the year!
RED = gain for the week
YELLOW = loss of less than 0.5 lbs for the week
GREEN = loss of 0.5 lbs or more for the week
SW: 190.5 | W10: 193.1 | W20: 190.5
W1: 191.2 | W11: 193.1
W2: 191.1 | W12: 193.4
W3: 191.2 | W13: 193.7
W4: 190.7 | W14: 193.1
W5: 191.0 | W15: 192.2
W6: 192.4 | W16: 193.1
W7: 192.9 | W17: 192.5
W8: 192.7 | W18: 191.6
W9: 192.5 | W19: 190.6
W21: 190.3
Weekly deficit: 2,134 calories (an average of 305 cals per day)
Expected week loss: 0.61 lbs
True Weight loss: 0.2 lbs
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Monthly deficit: 12,074 calories (an average of 431 cals per day for the last 28)
Expected month loss: 3.45 lbs
True Weight loss: 2.2 lbs
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New version of my monthly calculations using True Weight to find a correction factor to adjust for the errors in guesstimating both calorie intake and TDEE (Total Daily Energy Expenditure) as shown by my activity tracker, a Fitbit Charge HR2. (I'll explain further if there is any interest.)
Current Intake adjustment: 325 cals/day.
Time frame: 4 weeks (28 days).
gMonthlyDeficit = 12,074 cals (gAvgDayDef = 431 cals)
gMonthlyLoss = 3.45 lbs (or expected weight loss)
("g" denotes guesstimations from MFP calorie counting and Fitbit TDEE.)
Week 17 True Weight: 192.5 lbs.
Week 21 True Weight: 190.3 lbs.
tMonthlyLoss = 2.2 lbs
tMonthlyDeficit = 7,700 cals (tAvgDayDef = 275 cals)
("t" denotes actual numbers based on True Weight)
Difference 1.25 lbs or 156 cals/day (positive as I didn't lose as much as expected).
Current daily adjustment of 325 cals should be increased to 475 cals.
I won't go that far that fast, so I'll bump it up by half that much to 400 cals/day for now.
New Intake adjustment: 400 cals/day.0 -
Last Sunday of the month check in.
Primary GW: 180 lb
Secondary GW: 175 lb
Tertiary Goal: Whatever I lose, to keep it off through the last few weeks of the year!
RED = gain for the week
YELLOW = loss of less than 0.5 lbs for the week
GREEN = loss of 0.5 lbs or more for the week
SW: 190.5 | W10: 193.1 | W20: 190.5
W1: 191.2 | W11: 193.1 | W21: 190.3
W2: 191.1 | W12: 193.4 | W22: 189.5
W3: 191.2 | W13: 193.7 | W23: 189.5
W4: 190.7 | W14: 193.1 | W24: 189.3
W5: 191.0 | W15: 192.2 | W25: 190.3
W6: 192.4 | W16: 193.1
W7: 192.9 | W17: 192.5
W8: 192.7 | W18: 191.6
W9: 192.5 | W19: 190.6
W26: 187.9
Weekly deficit: 6,307 calories (an average of 901 cals per day)
Expected week loss: 1.80 lbs
True Weight loss: 2.4 lbs
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Monthly adjustment check.
Current Intake adjustment: 400 cals/day.
Time frame: 5 weeks (35 days).
gMonthlyDeficit = 1,931 cals (gAvgDayDef = 55 cals)
gMonthlyLoss = 0.55 lbs
Week 21 True Weight: 190.3 lbs.
Week 26 True Weight: 187.9 lbs.
tMonthlyLoss = 2.4 lbs
tMonthlyDeficit = 8,400 cals (tAvgDayDef = 240 cals)
Difference -1.85 lbs or -185 cals/day (negitive as I lost more than expected).
Current daily adjustment of 400 cals should be decreased to 215 cals.
I won't go that far that fast, so I'll bump it down by half to 300 cals/day.
New Intake adjustment: 300 cals/day.
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Quarterly check in.
Time frame: 13 weeks (91 days).
gQuarterlyDeficit = 14,896 cals (gAvgDayDef = 164 cals)
gQuarterlyLoss = 4.26 lbs
Week 13 True Weight: 193.7 lbs.
Week 26 True Weight: 187.9 lbs.
tQuarterlyLoss = 5.8 lbs
tQuarterlyDeficit = 20,300 cals (tAvgDayDef = 223 cals)0 -
Last Sunday of the month check in.
Primary GW: 180 lb
Secondary GW: 175 lb
Tertiary Goal: Whatever I lose, to keep it off through the last few weeks of the year!
RED = gain for the week
YELLOW = loss of less than 0.5 lbs for the week
GREEN = loss of 0.5 lbs or more for the week
SW: 190.5 | W10: 193.1 | W20: 190.5
W1: 191.2 | W11: 193.1 | W21: 190.3
W2: 191.1 | W12: 193.4 | W22: 189.5
W3: 191.2 | W13: 193.7 | W23: 189.5
W4: 190.7 | W14: 193.1 | W24: 189.3
W5: 191.0 | W15: 192.2 | W25: 190.3
W6: 192.4 | W16: 193.1 | W26: 187.9
W7: 192.9 | W17: 192.5 | W27: 188.0
W8: 192.7 | W18: 191.6 | W28: 187.1
W9: 192.5 | W19: 190.6 | W29: 189.1
W30: 189.9
Weekly deficit: -1,006 calories (an average of -144 cals per day)
Expected week loss: -0.29 lbs
True Weight loss: -0.8 lbs
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Monthly adjustment check.
Current Intake adjustment: 300 cals/day.
Time frame: 4 weeks (28 days).
gMonthlyDeficit = -6,149 cals (gAvgDayDef = -220 cals)
gMonthlyLoss = -1.76 lbs
Week 26 True Weight: 187.9 lbs.
Week 30 True Weight: 189.9 lbs.
tMonthlyLoss = -2.0 lbs
tMonthlyDeficit = -7,000 cals (tAvgDayDef = -250 cals)
Difference 0.24 lbs or 30 cals/day (positive as I gained more than expected).
Current daily adjustment of 300 cals should be increased to 330 cals.
To make to adjustment easier to figure, I'll bump it by 25 cals.
New Intake adjustment: 325 cals/day.0
