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I have been keeping a little notebook where I log in daily what I eat, my activities, calories burned (via heart rate monitor), and my weight for that day. So I have kind of had an idea about calories in and calories out. But this was not very precise.

I came upon some information on how to get your RMR (Resting Metabolic Rate) and a percentage of body fat to lean muscle weight.

I have made up a spread sheet to track my daily totals in a lot more details.

To see complete spreadsheet: EnergyBalanceChart.htm

This information is giving me a much more detailed picture of what progress I am making and also giving me more incite as to how I can predict my rate of weight loss based on adjusting the balance of calories eaten and calories burned.

As you can see I have just started this and if I find it to be valuable, I will try to find a way to make the graph and calculators convenient for others to use.

I can do this - YES I CAN!