5. Energy In vs. Energy Out Adaptive Thermogenesis Basal Metabolism Dietary Intake Physical Activity Thermic Effect of food
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13. Physical Activity Estimate 1.45 1.48 Very Active (walks the equivalent of ~17 miles/day) 1.27 1.25 Active (walks the equivalent of ~7 miles/day) 1.12 1.11 Low Activity (walks the equivalent of ~2 miles/day) 1.00 1.00 Sedentary (no exercise) PA (WOMEN) PA (MEN) ACTIVITY LEVEL
44. Do the Math To lose one pound, you must create a deficit of 3300 kcal So to lose a pound in 1 week (7 days), try cutting back on your kcal intake and increase physical activity so that you create a deficit of about 500 kcal per day - 500 kcal x 7 days = - 3500 kcal = ~ 1 pound of weight day week loss in 1 week