Fun With Numbers

Since I started the weight loss program on January 17, I have lost 29 pounds.

Here are some numbers that tell me exactly how I got there.

• Number of days on program: 82 days
• Total weight loss to date: 29 pounds
• Average weight loss per week: 2.6 pounds

• Total intake: 116,075 calories
• Daily average: 1,415 calories

• Resting metabolic rate (RMR) at start: 1,758 calories
• Current RMR: 1,628 calories

• Total Daily Energy Expenditure (TDEE) at start: 2,100 calories per day
• Current TDEE: 2,808 calories per day (have to love cycling as exercise!)

• Number of exercise sessions: 60
• Average per week: 5
• Total exercise duration: 3,030 minutes or just over 50 hours
• Average duration of exercise session: 50 minutes
• Total energy expenditure due to exercise: 44,672 calories
• Average daily expenditure due to exercise: 544 calories

Taking all of that data into consideration, we can make a few observations if the science of weight loss holds true.

• Total estimated base TDEE (not including exercise): 173,020 calories
• Total energy from food: 116,075 calories
• Deficit: 56,945 calories

So if I had followed the weight loss program without exercise, I would have lost 16 pounds over the 82 days.

• Total estimated base TDEE (not including exercise): 173,020 calories
• Total energy from food: 116,075 calories
• Total energy burned from exercise: 44,672
• Deficit: 101,617 calories

And based on the above math, I should have lost 29 pounds. Which I did. Obviously I kept careful records of what I ate and my exercise program. It feels good to have achieved a significant amount of weight loss in a relatively short period of time. I am also really pleased with the base building that I did on the bike during the off-season. It means that I am much better prepared for the summer riding. And losing all that weight means that I can maintain a faster pace on the road and that I can climb hills a lot faster.

I still have more weight to lose. In another three weeks I will gradually increase my intake to about 2,300 calories and let the cycling burn the last few pounds over the summer months.

Technically I have been on a very low calorie diet as my net daily average was 870 calories after exercise. Oddly enough, I never felt hungry. To move up to 2,000 calories net each day will seem like a huge increase in food. The trick is to continue to measure the calories and, of course, to make healthy food choices.