More Numbers

32 min. waterfront walk. Brisker pace, but back seizing up as per usual. I'm thinking I need to put the bike (beach cruiser) in the truck and ride on the waterfront. I could cover more ground, "explore" and be comfortable. I'd get longer periods of exercise.

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Numbers, grace a Dr. Judy:

Weight X 12 = caloric intake to maintain weight.

Weight X 8 = caloric intake to reduce weight.

Weight reduction intake number (above) divided by 60 = min. day exercise for weight loss.

Weight loss plan: Reduce calories by 300 / day in exercise burning
Reduce calories by 700 / day in reduced caloric consumption

These numbers are for ME at my current weight. As my weight is reduced, the numbers need to be adjusted downward.

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Tuna / cabbage / spinach salad calories:

Tomato, onion, mushroom, dill pickle, pepperoncini, olive oil, balsamic. Calories are in the tuna 230/150 cal. (see below) and 1 oz. olive oil 237 cal. Fat is 27 gr. in the oil.

Approx 530 cal. or 450 depending on tuna calorie value.

CalorieKing lists 7 oz. water packed, drained tuna at 230 cal. LiveStrong.com lists at 150 for same (which is what it lists on the can) -- bringing the caloric total down to about 450 cal.

Bottom line (pun intended), I can heap on the roughage. The calories and fat are in the oil and tuna.