CALORIC INTAKE, CALORIC BURN, AND FAT LOSS EXPECTATIONS The structure of the Longevity x Dodd 21-Day Revive Program with controlled complex carbohydrates, measured fats, high-fiber vegetables, and consistent protein intake naturally creates a significant daily caloric deficit. This section explains what participants typically consume, what they burn, and the estimated fat loss over 21 days.
Average Daily Caloric Intake
Participants do not count calories. However, because of the program design (3 structured meals, limited fats, controlled carbohydrate servings, and no snacking), calorie intake consistently falls within a predictable range.
Plan A Days (2 meals: protein + vegetables only | 1 meal: protein + vegetables + one complex carb)
Typical daily intake: 1,050–1,350 calories Full clinical range: 850–1,550 calories/day (depending on protein size and whether the full fat allowance is used)
Plan B Days (2 meals: protein + vegetables + one complex carb | 1 meal: protein + vegetables only) Typical daily intake: 1,200–1,500 calories Full clinical range: 950–1,700 calories/day (upper end occurs only with maximum servings of protein, fats, and complex carbohydrates)
Average Daily Caloric Burn
Daily caloric expenditure includes: Basal Metabolic Rate (BMR): 1,400–1,900 calories/day (variation based on age, sex, weight, and lean mass)
Daily lifestyle movement: 200–400 calories/day
Required 30 minutes of Zone 2 cardio: 200–300 calories/day
Strength training (3–4 sessions per week): 150–250 calories per session (Averages to +75–125 calories/day across the week)
Total Estimated Caloric Burn per Day: 2,000–2,600 calories/day
Total Combined 21-Day Deficit: 18,300 to 28,200 calories burned (over 21 days)
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