I am 48, male, 5 foot 9 inches tall, and weigh around 99 kg (so yes, obese).
I am a little confused by the way to determine what weight I should be losing in a week or a month.
Based on my age, weight, and height I have a BMR of around 1900 (while lying in bed) and I walk around 50-60 miles a week at around 3.5 MPH ...
My diet is around 2100 calories a day including everything...
Now if I multiply the 1975 * 1.55 I get around 3100, so I should be down by about 1000 calories a day, or 7000 calories a week, which means I am losing 2 lb a week just i my diet...
But do I also factor in the basic 100-120 calories burnt per mile walking, which would be around 7000 a week?
If that's the case I should be losing around 3-4 pounds a week.
Is that right, or do I need to be more flexible, and not worry so much about the numbers, just keep at it for 13 weeks and see where I am?