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In relative newbie too . Not quite 3 weeks into diet and lost 4.5kg /10 lbs .im female , age 45 . I just do it mostly mathematically , I don’t exercise that much ( only about 1 hour dog walk per day ) so need to get deficit through calories . I calculate my bmr at 1497 using this equation : Adult female: 655 + (4.3 x…
