In 2022, I began another weight-loss diet on November 7, continuing it until February 11, 2023. During this period, I recorded my weight, daily calorie intake, and daily steps, giving me a detailed record of both my diet and activity.
My measured weight decreased from 80.2 kg (176.7 lb) at the beginning of the diet to 74.7 kg (164.5 lb) at the end. As with my 2021 diet, I also used the calorie and activity data to calculate a predicted weight throughout the diet using the My Weight Prediction Method page.
The sections below present the 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 97 days of my 2022 diet, my measured weight decreased by 5.5 kg (12.1 lb). This corresponds to an average weight loss of approximately 57 g (0.13 lb) per day, or 0.397 kg (0.88 lb) per week.
| Beginning | End | |
| Date | November 7, 2022 | February 11, 2023 |
| Weight (kg) | 80.2 kg | 74.7 kg |
| Weight (lb) | 176.8 lb | 164.7 lb |
| BMI | 26.19 | 24.39 |
Overall Result
| Duration | 97 days |
| Total Weight Loss | 5.5 kg (12.1 lb) |
| Average Daily Weight Loss | 57 g/day (0.13 lb/day) |
| Average Weekly Weight Loss | 0.397 kg/week (0.88 lb/week) |
Calorie Intake
Throughout my 2022 diet, I recorded my calorie intake every day. Across the 97-day period, my average daily intake was 2,409 calories.
The monthly averages varied throughout the diet: Month 1 — 2,228 kcal/day; Month 2 — 2,787 kcal/day; Month 3 — 2,269 kcal/day; and Month 4 — 2,161 kcal/day.
The graph below shows every day’s recorded calorie intake together with the average for each period. Calorie intake was highest on average during Month 2 before decreasing during Months 3 and 4.
Daily Activity
Walking was my main source of daily activity during my 2022 diet, and I recorded my total number of steps each day. Across the 97-day period, I averaged approximately 19,953 steps per day.
My monthly averages were: Month 1 — 20,446 steps/day; Month 2 — 18,291 steps/day; Month 3 — 20,859 steps/day; and Month 4 — 21,081 steps/day.
The graph below shows my daily steps together with the average for each period. My activity remained relatively high throughout the diet, with the lowest monthly average occurring during Month 2 before increasing again during Months 3 and 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 my 2022 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 97-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 97 days of my 2022 diet, my measured weight decreased from 80.2 kg (176.7 lb) to 74.7 kg (164.5 lb), a total loss of 5.5 kg (12.1 lb). My daily activity remained relatively high throughout the diet, while my calorie intake varied more noticeably from month to month.
The measured weight fluctuated throughout the diet rather than following a smooth downward path. The predicted weight followed a steadier trajectory based on the cumulative calorie and activity calculations, while generally following the longer-term direction of my measured weight.
By the end of the diet, the predicted weight was approximately 75.6 kg compared with my measured weight of 74.7 kg, a difference of approximately 0.9 kg (2.0 lb). In this case, the model predicted less weight loss than was ultimately measured on the scale. As with the 2021 diet, the comparison is more informative when viewed across the full trajectory rather than from a single day’s difference.
The 2022 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 2022 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 97-day record.
View Complete Daily Data
| Day | Date | Actual Weight (kg) | Actual Weight (lb) | Actual BMI | Daily Calorie Intake (kcal) | Daily Steps | Predicted Daily Weight Change (g) | Predicted Weight (kg) | Predicted Weight (lb) | Predicted BMI |
| Saturday | 02/11/2023 | 74.7 | 164.5 | 24.4 | 2485 | 7295 | -57 | 75.6 | 166.7 | 24.7 |
| Friday | 02/10/2023 | 75.9 | 167.2 | 24.8 | 1910 | 19238 | 102 | 75.7 | 167.0 | 24.7 |
| Thursday | 02/09/2023 | 75.6 | 166.5 | 24.7 | 1500 | 26362 | 203 | 75.9 | 167.4 | 24.8 |
| Wednesday | 02/08/2023 | 75.4 | 166.1 | 24.6 | 3570 | 12612 | -160 | 75.8 | 167.1 | 24.7 |
| Tuesday | 02/07/2023 | 74.8 | 164.8 | 24.4 | 2010 | 31034 | 166 | 75.9 | 167.4 | 24.8 |
| Monday | 02/06/2023 | 75.6 | 166.5 | 24.7 | 1900 | 21381 | 117 | 76.1 | 167.7 | 24.8 |
| Sunday | 02/05/2023 | 75.1 | 165.4 | 24.5 | 1750 | 29642 | 191 | 76.3 | 168.1 | 24.9 |
| Saturday | 02/04/2023 | 75.9 | 167.2 | 24.8 | 2040 | 26604 | 136 | 76.4 | 168.4 | 24.9 |
| Friday | 02/03/2023 | 75.3 | 165.9 | 24.6 | 1900 | 23397 | 130 | 76.5 | 168.7 | 25.0 |
| Thursday | 02/02/2023 | 75.9 | 167.2 | 24.8 | 2000 | 0 | -42 | 76.5 | 168.6 | 25.0 |
| Wednesday | 02/01/2023 | 77 | 169.6 | 25.1 | 2330 | 28513 | 116 | 76.6 | 168.9 | 25.0 |
| Tuesday | 01/31/2023 | 76.5 | 168.5 | 25.0 | 1795 | 28286 | 182 | 76.8 | 169.3 | 25.1 |
| Monday | 01/30/2023 | 75.6 | 166.5 | 24.7 | 4620 | 15805 | -274 | 76.5 | 168.7 | 25.0 |
| Sunday | 01/29/2023 | 76.6 | 168.7 | 25.0 | 2060 | 23575 | 115 | 76.6 | 168.9 | 25.0 |
| Saturday | 01/28/2023 | 76.9 | 169.4 | 25.1 | 1970 | 23812 | 129 | 76.7 | 169.2 | 25.1 |
| Friday | 01/27/2023 | 76.4 | 168.3 | 24.9 | 3360 | 17332 | -98 | 76.6 | 169.0 | 25.0 |
| Thursday | 01/26/2023 | 76.9 | 169.4 | 25.1 | 1620 | 25417 | 186 | 76.8 | 169.4 | 25.1 |
| Wednesday | 01/25/2023 | 76.5 | 168.5 | 25.0 | 1650 | 636 | 8 | 76.8 | 169.4 | 25.1 |
| Tuesday | 01/24/2023 | 76.4 | 168.3 | 24.9 | 3830 | 10031 | -209 | 76.6 | 169.0 | 25.0 |
| Monday | 01/23/2023 | 76.9 | 169.4 | 25.1 | 1960 | 22638 | 122 | 76.8 | 169.2 | 25.1 |
| Sunday | 01/22/2023 | 76.3 | 168.1 | 24.9 | 3249 | 31002 | 11 | 76.8 | 169.2 | 25.1 |
| Saturday | 01/21/2023 | 75.8 | 167.0 | 24.8 | 2370 | 28090 | 103 | 76.9 | 169.5 | 25.1 |
| Friday | 01/20/2023 | 76.2 | 167.8 | 24.9 | 1895 | 27688 | 163 | 77.0 | 169.8 | 25.2 |
| Thursday | 01/19/2023 | 75.7 | 166.7 | 24.7 | 2215 | 29422 | 132 | 77.2 | 170.1 | 25.2 |
| Wednesday | 01/18/2023 | 75.8 | 167.0 | 24.8 | 2150 | 27550 | 128 | 77.3 | 170.4 | 25.2 |
| Tuesday | 01/17/2023 | 75.7 | 166.7 | 24.7 | 2070 | 20294 | 88 | 77.4 | 170.6 | 25.3 |
| Monday | 01/16/2023 | 76.8 | 169.2 | 25.1 | 2040 | 26192 | 137 | 77.5 | 170.9 | 25.3 |
| Sunday | 01/15/2023 | 76.6 | 168.7 | 25.0 | 1920 | 23623 | 133 | 77.7 | 171.2 | 25.4 |
| Saturday | 01/14/2023 | 77 | 169.6 | 25.1 | 2400 | 27648 | 101 | 77.8 | 171.4 | 25.4 |
| Friday | 01/13/2023 | 76.6 | 168.7 | 25.0 | 1970 | 23487 | 126 | 77.9 | 171.7 | 25.4 |
| Thursday | 01/12/2023 | 76.6 | 168.7 | 25.0 | 2290 | 27873 | 115 | 78.0 | 171.9 | 25.5 |
| Wednesday | 01/11/2023 | 76.6 | 168.7 | 25.0 | 2070 | 19721 | 87 | 78.1 | 172.1 | 25.5 |
| Tuesday | 01/10/2023 | 76.4 | 168.3 | 24.9 | 1970 | 21300 | 110 | 78.2 | 172.4 | 25.5 |
| Monday | 01/09/2023 | 76.4 | 168.3 | 24.9 | 1910 | 500 | -26 | 78.2 | 172.3 | 25.5 |
| Sunday | 01/08/2023 | 77.2 | 170.0 | 25.2 | 1960 | 22969 | 126 | 78.3 | 172.6 | 25.6 |
| Saturday | 01/07/2023 | 77.2 | 170.0 | 25.2 | 2140 | 22210 | 97 | 78.4 | 172.8 | 25.6 |
| Friday | 01/06/2023 | 76.8 | 169.2 | 25.1 | 2320 | 141 | -81 | 78.3 | 172.6 | 25.6 |
| Thursday | 01/05/2023 | 77.7 | 171.1 | 25.4 | 3730 | 17286 | -142 | 78.2 | 172.3 | 25.5 |
| Wednesday | 01/04/2023 | 78 | 171.8 | 25.5 | 1470 | 29782 | 240 | 78.4 | 172.9 | 25.6 |
| Tuesday | 01/03/2023 | 78.2 | 172.2 | 25.5 | 2640 | 59 | -122 | 78.3 | 172.6 | 25.6 |
| Monday | 01/02/2023 | 77.2 | 170.0 | 25.2 | 6040 | 21026 | -417 | 77.9 | 171.7 | 25.4 |
| Sunday | 01/01/2023 | 77.1 | 169.8 | 25.2 | 1220 | 19718 | 199 | 78.1 | 172.1 | 25.5 |
| Saturday | 12/31/2022 | 76.2 | 167.8 | 24.9 | 4540 | 9061 | -309 | 77.8 | 171.4 | 25.4 |
| Friday | 12/30/2022 | 76.3 | 168.1 | 24.9 | 1860 | 26791 | 162 | 77.9 | 171.8 | 25.4 |
| Thursday | 12/29/2022 | 76.8 | 169.2 | 25.1 | 2050 | 19791 | 91 | 78.0 | 172.0 | 25.5 |
| Wednesday | 12/28/2022 | 77.8 | 171.4 | 25.4 | 2028 | 24775 | 132 | 78.1 | 172.3 | 25.5 |
| Tuesday | 12/27/2022 | 77.5 | 170.7 | 25.3 | 2960 | 9514 | -98 | 78.0 | 172.1 | 25.5 |
| Monday | 12/26/2022 | 77.1 | 169.8 | 25.2 | 2622 | 25075 | 54 | 78.1 | 172.2 | 25.5 |
| Sunday | 12/25/2022 | 77.3 | 170.3 | 25.2 | 2020 | 5304 | -6 | 78.1 | 172.2 | 25.5 |
| Saturday | 12/24/2022 | 78.1 | 172.0 | 25.5 | 2120 | 12366 | 33 | 78.1 | 172.2 | 25.5 |
| Friday | 12/23/2022 | 79.4 | 174.9 | 25.9 | 2128 | 18496 | 79 | 78.2 | 172.4 | 25.5 |
| Thursday | 12/22/2022 | 79.6 | 175.3 | 26.0 | 2550 | 600 | -104 | 78.1 | 172.2 | 25.5 |
| Wednesday | 12/21/2022 | 77.7 | 171.1 | 25.4 | 5507 | 14500 | -392 | 77.7 | 171.3 | 25.4 |
| Tuesday | 12/20/2022 | 77.5 | 170.7 | 25.3 | 4895 | 10070 | -345 | 77.4 | 170.6 | 25.3 |
| Monday | 12/19/2022 | 78.3 | 172.5 | 25.6 | 1625 | 27677 | 206 | 77.6 | 171.0 | 25.3 |
| Sunday | 12/18/2022 | 76.4 | 168.3 | 24.9 | 4868 | 9066 | -351 | 77.2 | 170.2 | 25.2 |
| Saturday | 12/17/2022 | 76.4 | 168.3 | 24.9 | 1640 | 26113 | 186 | 77.4 | 170.6 | 25.3 |
| Friday | 12/16/2022 | 75.9 | 167.2 | 24.8 | 4620 | 25374 | -207 | 77.2 | 170.2 | 25.2 |
| Thursdsy | 12/15/2022 | 76.2 | 167.8 | 24.9 | 2217 | 26881 | 116 | 77.3 | 170.4 | 25.2 |
| Wednesday | 12/14/2022 | 77.8 | 171.4 | 25.4 | 2110 | 26826 | 136 | 77.4 | 170.7 | 25.3 |
| Tuesday | 12/13/2022 | 77.6 | 170.9 | 25.3 | 1000 | 25158 | 267 | 77.7 | 171.3 | 25.4 |
| Monday | 12/12/2022 | 77.3 | 170.3 | 25.2 | 4320 | 14427 | -240 | 77.5 | 170.8 | 25.3 |
| Sunday | 12/11/2022 | 77.1 | 169.8 | 25.2 | 1290 | 24619 | 224 | 77.7 | 171.3 | 25.4 |
| Saturday | 12/10/2022 | 76.7 | 168.9 | 25.0 | 3395 | 9281 | -157 | 77.5 | 171.0 | 25.3 |
| Friday | 12/09/2022 | 76.9 | 169.4 | 25.1 | 2237 | 26282 | 112 | 77.7 | 171.2 | 25.4 |
| Thursday | 12/08/2022 | 76.9 | 169.4 | 25.1 | 1840 | 20813 | 125 | 77.8 | 171.5 | 25.4 |
| Wednesday | 12/07/2022 | 76.6 | 168.7 | 25.0 | 2080 | 22007 | 101 | 77.9 | 171.7 | 25.4 |
| Tuesday | 12/06/2022 | 76.9 | 169.4 | 25.1 | 2100 | 21779 | 98 | 78.0 | 171.9 | 25.5 |
| Monday | 12/05/2022 | 76.5 | 168.5 | 25.0 | 1860 | 24475 | 147 | 78.1 | 172.2 | 25.5 |
| Sunday | 12/04/2022 | 77.5 | 170.7 | 25.3 | 1980 | 24005 | 131 | 78.3 | 172.5 | 25.6 |
| Saturday | 12/03/2022 | 77.5 | 170.7 | 25.3 | 1800 | 24216 | 156 | 78.4 | 172.9 | 25.6 |
| Friday | 12/02/2022 | 76.8 | 169.2 | 25.1 | 3020 | 25853 | 7 | 78.4 | 172.9 | 25.6 |
| Thursday | 12/01/2022 | 77.2 | 170.0 | 25.2 | 1920 | 21995 | 124 | 78.5 | 173.2 | 25.6 |
| Wednesday | 11/30/2022 | 77.4 | 170.5 | 25.3 | 1920 | 22935 | 131 | 78.7 | 173.5 | 25.7 |
| Tuesday | 11/29/2022 | 78.1 | 172.0 | 25.5 | 1720 | 11520 | 79 | 78.8 | 173.6 | 25.7 |
| Monday | 11/28/2022 | 77.3 | 170.3 | 25.2 | 2350 | 23493 | 79 | 78.8 | 173.8 | 25.7 |
| Sunday | 11/27/2022 | 77.3 | 170.3 | 25.2 | 2390 | 9778 | -22 | 78.8 | 173.8 | 25.7 |
| Saturday | 11/26/2022 | 77.6 | 170.9 | 25.3 | 1655 | 24350 | 176 | 79.0 | 174.1 | 25.8 |
| Friday | 11/25/2022 | 77.9 | 171.6 | 25.4 | 1675 | 22283 | 160 | 79.1 | 174.5 | 25.8 |
| Thursday | 11/24/2022 | 79.2 | 174.4 | 25.9 | 1570 | 17712 | 145 | 79.3 | 174.8 | 25.9 |
| Wednesday | 11/23/2022 | 78.71 | 173.4 | 25.7 | 2220 | 17011 | 55 | 79.3 | 174.9 | 25.9 |
| Tuesday | 11/22/2022 | 78.7 | 173.3 | 25.7 | 4880 | 18683 | -279 | 79.1 | 174.3 | 25.8 |
| Monday | 11/21/2022 | 78.4 | 172.7 | 25.6 | 1988 | 11335 | 43 | 79.1 | 174.4 | 25.8 |
| Sunday | 11/20/2022 | 78.8 | 173.6 | 25.7 | 2480 | 31797 | 127 | 79.2 | 174.7 | 25.9 |
| Saturday | 11/19/2022 | 79 | 174.0 | 25.8 | 2110 | 24470 | 123 | 79.4 | 175.0 | 25.9 |
| Friday | 11/18/2022 | 79.6 | 175.3 | 26.0 | 1625 | 1759 | 24 | 79.4 | 175.0 | 25.9 |
| Thursday | 11/17/2022 | 78.9 | 173.8 | 25.8 | 3210 | 23975 | -23 | 79.4 | 175.0 | 25.9 |
| Wednesday | 11/16/2022 | 79.8 | 175.8 | 26.1 | 2095 | 19367 | 91 | 79.5 | 175.2 | 25.9 |
| Tuesday | 11/15/2022 | 79.8 | 175.8 | 26.1 | 1845 | 7896 | 40 | 79.5 | 175.3 | 26.0 |
| Monday | 11/14/2022 | 79.6 | 175.3 | 26.0 | 2850 | 7848 | -91 | 79.4 | 175.1 | 25.9 |
| Sunday | 11/13/2022 | 79.6 | 175.3 | 26.0 | 2650 | 7316 | -69 | 79.3 | 174.9 | 25.9 |
| Saturday | 11/12/2022 | 79.1 | 174.2 | 25.8 | 2755 | 36177 | 124 | 79.5 | 175.2 | 25.9 |
| Friday | 11/11/2022 | 78.7 | 173.3 | 25.7 | 2760 | 18606 | -4 | 79.5 | 175.2 | 25.9 |
| Thursday | 11/10/2022 | 79.2 | 174.4 | 25.9 | 2005 | 33723 | 204 | 79.7 | 175.6 | 26.0 |
| Wednesday | 11/09/2022 | 79.5 | 175.1 | 26.0 | 2090 | 29658 | 165 | 79.8 | 176.0 | 26.1 |
| Tuesday | 11/08/2022 | 80.1 | 176.4 | 26.2 | 1500 | 26690 | 222 | 80.0 | 176.5 | 26.1 |
| Monday | 11/07/2022 | 80.2 | 176.7 | 26.2 | 1810 | 22664 | 153 | 80.2 | 176.8 | 26.2 |