My 2021 Diet

In 2021, I followed a weight-loss diet from July 30 to October 29, recording my progress for 92 consecutive days. During this period, I tracked my weight, daily calorie intake, and daily steps, giving me a detailed record of both my diet and activity.

My measured weight decreased from 79.2 kg (174.4 lb) at the beginning of the diet to 70.3 kg (154.8 lb) at the end. Rather than relying only on daily scale readings, I also used the calorie and activity data to calculate a predicted weight throughout the diet using My Weight Prediction Method page.

The sections below present the 2021 data through calorie intake, daily activity, and comparisons between my measured and predicted weight. The complete daily dataset is also included at the end of the page.

Diet Summary

Over the 92 days of my 2021 diet, my measured weight decreased by 8.9 kg (19.6 lb). This corresponds to an average weight loss of approximately 97 g (0.21 lb) per day, or 0.68 kg (1.49 lb) per week.

BeginningEnd
DateJuly 30, 2021October 29, 2021
Weight (kg)79.2 kg70.3 kg
Weight (lb)174.6 lb155.0 lb
BMI25.8622.96

Overall Result

Duration92 days
Total Weight Loss8.9 kg (19.6 lb)
Average Daily Weight Loss97 g/day (0.21 lb/day)
Average Weekly Weight Loss0.677 kg/week (1.49 lb/week)

Calorie Intake

Throughout my 2021 diet, I recorded my calorie intake every day. Across the 92-day period, my average daily intake was 1,882 calories.

The monthly averages remained relatively consistent throughout the diet:

— Month 1: 1,807 kcal/day — Month 2: 1,928 kcal/day — Month 3: 1,913 kcal/day — Month 4: 1,845 kcal/day

The graph below shows every day’s recorded calorie intake together with the average for each period. Although individual days varied considerably, the monthly averages stayed within a relatively narrow range throughout the diet.

Daily Activity

Walking was my main source of daily activity during my 2021 diet, and I recorded my total number of steps each day. Across the 92-day period, I averaged approximately 19,500 steps per day.

My monthly averages were: Month 1 — 15,732 steps/day; Month 2 — 19,919 steps/day; Month 3 — 22,235 steps/day; and Month 4 — 20,286 steps/day.

The graph below shows my daily steps together with the average for each period. My activity increased noticeably after the first month, reaching its highest monthly average during Month 3 before decreasing slightly during Month 4.

Weight Progression

Alongside my measured weight, I calculated a predicted weight for each day using my calorie intake, daily activity, and weight prediction method. The following graphs compare the measured and predicted trajectories throughout the 2021 diet.

Daily measured weight naturally fluctuated, while the predicted weight followed the cumulative calorie and activity calculations. Comparing the two provides a visual picture of how closely the prediction followed my overall weight-loss trajectory.

Weight in Kilograms

The graph below compares my measured and predicted weight in kilograms throughout the 92-day diet.

Weight in Pounds

The same comparison is shown below in pounds for readers who use imperial units.

BMI

The final graph shows my measured and predicted BMI over the same period. Because BMI is calculated directly from weight and my height remained constant, this graph represents the same progression expressed in terms of BMI.

Results

Over the 92 days of my 2021 diet, my measured weight decreased from 79.2 kg (174.4 lb) to 70.3 kg (154.8 lb), a total loss of 8.9 kg (19.6 lb). This occurred while my calorie intake remained relatively consistent from month to month and my daily activity generally increased after the first month.

The measured weight did not decrease smoothly from one day to the next. There were short-term fluctuations and periods when the scale changed differently from the predicted trajectory. Over the longer term, however, the predicted weight followed the overall direction of my measured weight.

By the end of the diet, the predicted weight was 69.7 kg compared with my measured weight of 70.3 kg, a difference of 0.6 kg (1.3 lb). This means the model predicted slightly more weight loss than was measured on the scale by the end of this particular diet. The comparison should also be viewed across the full trajectory rather than judged from a single day’s difference, since measured body weight naturally fluctuates over time.

The 2021 dataset is one of the complete diet periods I use to evaluate my weight prediction method. I compare its performance with my other complete datasets on the My Weight Prediction Results page.

Complete Daily Data

The table below contains the complete daily dataset from my 2021 diet. It includes my measured weight, BMI, calorie intake, daily steps, predicted daily weight change, and the corresponding predicted weight and BMI.

The graphs and results presented above were generated from this dataset. Expand the table below to view the complete 92-day record.

View Complete Daily Data

DayDateActual Weight (kg)Actual Weight (lb)Actual BMIDaily Calorie Intake (kcal)Daily StepsPredicted Daily Weight Change (g)Predicted Weight (kg)Predicted Weight (lb)Predicted BMI
Friday10/29/202170.3154.823.02180174594069.7153.722.8
Thursday10/28/202170.5155.323.015102311316369.9154.022.8
Wednesday10/27/202170.9156.223.22210234137669.9154.222.8
Tuesday10/26/202171.7157.923.411902736223770.2154.722.9
Monday10/25/202171.2156.823.223609021-3670.1154.622.9
Sunday10/24/202170.9156.223.213903144123470.4155.223.0
Saturday10/23/202170.5155.323.0267018789-1570.4155.123.0
Friday10/22/202170.7155.723.118902769614470.5155.423.0
Thursday10/21/202170.6155.523.12290226195970.6155.623.0
Wednesday10/20/202171.3157.023.317602674715770.7155.923.1
Tuesday10/19/202171.1156.623.22290245987470.8156.123.1
Monday10/18/202171.4157.323.320802646511470.9156.323.2
Sunday10/17/202171.7157.923.413302257818771.1156.723.2
Saturday10/16/202171.6157.723.416802371314971.2157.123.3
Friday10/15/202171.8158.123.420102283810171.3157.323.3
Thursday10/14/202172.2159.023.616202522716971.5157.723.4
Wednesday10/13/202172.4159.523.619402438412271.6157.923.4
Tuesday10/12/202173.1161.023.918202535114771.8158.323.4
Monday10/11/202172.1158.823.528005851-11271.7158.023.4
Sunday10/10/202171.9158.423.514402625019871.9158.423.5
Saturday10/9/202172.7160.123.7200090171471.9158.523.5
Friday10/8/202172.2159.023.618702879816072.0158.823.5
Thursday10/7/202172.9160.623.8178090794472.1158.923.5
Wednesday10/6/202172.9160.623.816002692618572.3159.323.6
Tuesday10/5/202172.4159.523.62460224154272.3159.423.6
Monday10/4/202172.5159.723.718602404113172.4159.723.7
Sunday10/3/202172.5159.723.718402239312372.6160.023.7
Saturday10/2/202172.7160.123.719302554513272.7160.323.7
Friday10/1/202173.1161.023.914502616320072.9160.723.8
Thursday9/30/202172.8160.423.82480222594072.9160.823.8
Wednesday9/29/202172.9160.623.82120118501873.0160.823.8
Tuesday9/28/202173.8162.624.112202421422073.2161.323.9
Monday9/27/202172.9160.623.8271019642-773.2161.323.9
Sunday9/26/202172.9160.623.817602408414673.3161.623.9
Saturday9/25/202172.9160.623.82040114762673.3161.723.9
Friday9/24/202173.6162.124.019803057016373.5162.124.0
Thursday9/23/202173.6162.124.015102220316873.7162.424.1
Wednesday9/22/202173.8162.624.119702304611473.8162.724.1
Tuesday9/21/202174.3163.724.321102642612173.9162.924.1
Monday9/20/202174.3163.724.32550226693873.9163.024.1
Sunday9/19/202174.1163.224.21640130719174.0163.224.2
Saturday9/18/202174.5164.124.314902226917474.2163.624.2
Friday9/17/202174.1163.224.219802466512574.3163.924.3
Thursday9/16/202174.4163.924.3238013010-474.3163.924.3
Wednesday9/15/202174.5164.124.314502237918074.5164.324.3
Tuesday9/14/202174.6164.324.41990124164374.6164.424.3
Monday9/13/202175.3165.924.617802373114974.7164.724.4
Sunday9/12/202175.1165.424.516402371216674.9165.124.4
Saturday9/11/202175.3165.924.61840108665374.9165.224.5
Friday9/10/202175.2165.624.616002253216475.1165.524.5
Thursday9/9/202175.9167.224.815272237017475.3165.924.6
Wednesday9/8/202176.4168.324.922509099-1075.3165.924.6
Tuesday9/7/202176.4168.324.918202368614775.4166.224.6
Monday9/6/202176.5168.525.016301464310975.5166.524.7
Sunday9/5/202177.5170.725.317722248414975.7166.824.7
Saturday9/4/202177.2170.025.212682508323175.9167.324.8
Friday9/3/202176.6168.725.012442702024676.1167.824.9
Thursday9/2/202176.3168.124.9199897292776.2167.924.9
Wednesday9/1/202176.7168.925.021222432511376.3168.224.9
Tuesday8/31/202176.2167.824.91933110714576.3168.324.9
Monday8/30/202176.4168.324.9319411279-11776.2168.024.9
Sunday8/29/202176.5168.525.02674280086776.3168.124.9
Saturday8/28/202176167.424.8209093321276.3168.224.9
Friday8/27/202176.8169.225.117102273415676.4168.525.0
Thursday8/26/202176.7168.925.015302226017676.6168.925.0
Wednesday8/25/202177.7171.125.411652605425376.9169.525.1
Tuesday8/24/202177.7171.125.46602703732677.2170.225.2
Monday8/23/202177.2170.025.236409170-18877.0169.825.1
Sunday8/22/202176.8169.225.116850177.0169.825.1
Saturday8/21/202177.4170.525.315602235517577.2170.225.2
Friday8/20/202177.7171.125.412712492623277.4170.725.3
Thursday8/19/202177.4170.525.3141003777.4170.725.3
Wednesday8/18/202177.5170.725.319902253612177.6171.025.3
Tuesday8/17/202178.5172.925.67402418329877.9171.725.4
Monday8/16/202177.8171.425.4304017717-4877.8171.625.4
Sunday8/15/202177.5170.725.320262205011377.9171.825.4
Saturday8/14/202177.4170.525.317302226915278.1172.125.5
Friday8/13/202177.9171.625.418702536215878.2172.525.5
Thursday8/12/202178171.825.517952185314378.4172.825.6
Wednesday8/11/202178.5172.925.618001589510178.5173.025.6
Tuesday8/10/202179174.025.816902107815478.6173.425.7
Monday8/9/202178.71173.425.721107186078.6173.425.7
Sunday8/8/202178.7173.325.7323022145-3978.6173.325.7
Saturday8/7/202178.5172.925.619400-3078.6173.225.7
Friday8/6/202178.21172.325.52190200047978.7173.425.7
Thursday8/5/202178.2172.225.5149002878.7173.525.7
Wednesday8/4/202178.41172.725.6206081-4578.6173.425.7
Tuesday8/3/202178.4172.725.617302206015478.8173.725.7
Monday8/2/202178.6173.125.72100153245978.8173.825.7
Sunday8/1/202178.4172.725.6116007178.9174.025.8
Saturday7/31/202178.3172.525.6138026416179.0174.125.8
Friday7/30/202179.2174.425.914302569822279.2174.625.9