Metabolic rate:

For a person of a stature of 6/8ths horse and 14.3 stone, the standard metabolic rate would be about 2000 calories daily. So much for the average person on a 2000 calorie diet, they'd gain weight.

Regardless of your feelings for 2000 calories, it's not satisfying to me.

I can estimate my metabolic rate at approximately 2300 calories per day before this new workout and that's still not really enough. Is it ever enough? Well yes actually, 800 calorie meals are pretty satisfying, 600 calorie meals are not, not for every meal, not even if the meal was all fat and protein.

I am currently on an 1800 calorie diet even with my new routine, I immediately lost 2 lbs because of less stuff in the gut and 1lb per week in the last 3 weeks bringing the total to 5 lbs lost. 1 lb per week weight loss corresponds to a 500 calorie daily deficit. It all comes together, that's good.

I was at 211 to start so as of last Friday I was at 206. I expect this to continue until I reach 196 where I will bump my caloric intake to 2400 calories a day and monitor the results. If I drop below 195, I will add additional protien by 100 calories a day every week though I suspect I won't need to.

I further understand that at my peek I was upwards of 4x 800 calorie meals to maintain 200 lbs. That metabolic rate is equivalent to an athlete training. Most athletes are between 1.5 and 1.9 their expected base metabolic rate (BMR). If my BMR is say 2000 calories, then that would be 3000 to 3800 calories per day. I was in that range.

I'm not there now nor do I expect to be with a 3/7 schedule at 2 hours per session. So based on my old schedule, and a reference of 3000 calories, I'm at 2140. That's clearly wrong based on my current and historic weight loss trajectory but not too far off.

I believe my BMR is closer to 2100 without much if any exercise. So my peek intake was probably more like 3200-3600 calories. Therefore a reasonable goal would be 2400-2500 calories as I suspected.