The geek/nerd in me had to share an Excel formula.
Expected weight:
=(yesterday's weight)+(intake in kcal minus expected output)/9000)+ ((intake in grams of carbs minus expected amt of burnt carbs)*4 (kcal/g)/1000 )
In plain words:
1 the surplus or deficit in CALORIES divided by 9000 (9000 kcal per kilogram, for you 4000 kcal/lbs)
2 the surplus or deficit in CARBS multiplied by 4 divided by 1000 (again, per kilogram, for you per 454 g for 1lbs).
The weight you gain is dependent on the surplus calories you store as fat, but also very much on how much glycogen you deplete or replete. Normally for every gram of carb you add/lose, you'll gain/lose 3-4 grams of water. Back in the days I'd not tolerate carbs well, that could be 10 grams.. some people still have humongous water wt fluctuations. Especially with glutinous, as gluten is such an inflammatory food item.
I didn't include water intake, as I am not *that* anal, and mostly tend to drink about the same amt of water every day, unless I'm travelling and get dehydrated easily.
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