Weekly Summary 2
Analysis
During the prior 7 days ending on (and including) 05/23/2021, you have tracked foods all 7 days and haven’t skipped a meal – great tracking!
On average, you consumed daily about 1,024 cals.
Compared to your personalized Weight Maintenance Calories, these averages result in:907
less cals
than personalized
DRI 1,931+0
average burn
with activities=907
average total daily
Calories loss
Your Average Bottom Line
Your target of losing remaining about 68lb in 316 days requires losing 753 cals from Weight Maintenance Calories of 1,931 cals daily. You are on target.
Please note that your average 1,024 daily food cals is less than your basal metabolic rate (BMR) of 1,432 cals. If Calories intake is too low, then it is difficult to meet your nutrient and vitamin needs. It could also result in excessive loss of lean body mass (e.g. muscle) during weight loss.
Your Totals
Overall, during this period, you have lost 6,344 cals (net Calories deficit), which means you should have lost about 1.8lb. Your total Calories intake was 7,173 and your total Calories expended was 13,517 (of which, 0 cals were burned from exercise).
You have not weighed in during this period, so comparison of the estimates with actual weight changes and analysis is not possible.
Nutrition Highlights
Average daily 61 grams of protein is below your minimum Recommended Daily Allowance (RDA) 72 grams. Please see MyNetDiary’s article Protein Foods for more information.
On average, you had daily more than 21 g of dietary fiber recommended for women over age 50.
On average, 14 g of saturated fat provided more than 7% of your daily Calories. Keeping it lower will reduce risk of heart disease.
Congratulations: on average, daily 0 g of trans fat is less than 1% of Calories, reducing risk of heart disease.
Low cholesterol: on average, you had about 116 mg daily, staying under 300 mg.
Low sodium: on average, you had about 1107 mg daily, staying under 1,500 mg.
Your average daily 6 mg of iron does not reach 8 mg recommended for you. Rich animal sources include red meat, dark poultry meat, oysters, and liver. Rich plant sources include fortified breakfast cereals and breads, dried beans/peas, and soybeans.
Your average daily 309 mg of calcium does not reach 1200 mg recommended for you. Rich sources include dairy products (milk, yogurt, cheese), calcium-fortified soy milk and orange juice, sardines and salmon with bones. The calcium in dark green leafy vegetables is less bioavailable since it binds with plants acids.
Your average daily 64 mg of vitamin C does not reach 75 mg recommended for you. Rich sources: most fruits and vegetables, but especially citrus, strawberries, cantaloupe, spinach, broccoli, and peppers.