If you're reading this, there's a good chance that you or someone close to you wears a fitness tracker/smart watch. It definitely seems like a cool tool for helping you accomplish your fitness or weight-loss goals.
If you know exactly how many calories per day you are burning, then all you have to do is eat less calories than that and you should lose weight. Want to lose even more weight? Simply increase the deficit in calories between what you are eating and what the fitness tracker says you are burning. It’s fool proof right?
Maybe not. See, this little system is dependent upon your fitness tracker working properly, that is, measuring calories burned accurately. If the tracker says you burned 2,500 calories today, but it's off by 20 percent, then what you thought was a nice fat burning deficit in calories may end up being no deficit at all. Even worse, it could end up being a surplus in calories eaten!
In order to eat the right number of calories to support your goal, you need to make sure your tracker is accurate. How can you do that? Luckily, you don't have to! The brilliant minds at Stanford School of Medicine have done exactly that (hint, none of them are accurate!).
The Stanford Researchers evaluated 7 of the top devices: The Apple Watch, Basis Peak, Fitbit Surge, Microsoft Band, Mio Alpha 2, PulseOn and Samsung Gear S2.
Here is what they found:
The devices were terrible at tracking calories burned (energy expenditure): The Apple Watch was reported to be the most accurate, while the Samsung is the least accurate. But even the most accurate device was off by an average of 27 percent! That equates to a 500 calorie or more variance making the measurements all but useless.
The devices were surprisingly accurate at measuring heart rate. Heart rate data can be important depending on the type of training that you are doing, but is of minimal value in the context of planning your diet.
The device readings were less accurate in men, especially those with a higher body mass index, the very people who need accurate readings the most.
That’s not good! If wearables are not accurate at estimating how many calories you burn, how do you know how many calories per day you should be eating? Luckily, there is an easy way to figure that out.
You will need to calculate your basal metabolic rate (BMR), which is the approximate number of calories that your body burns per day at rest.
This involves some basic math, but for the sake of making things as easy as possible, you can click here, which will take you to a calculator that will do the math for you!
Once you have your BMR, you will need to use the Harris Benedict equation to approximate the number of calories that it takes to support your activity level per day.
The Harris Benedict equation is very simple.
You will simply take your BMR and multiply it by the appropriate activity factor below:
- If you are sedentary or get little to no exercise, you will multiply by a factor of 1.2
- If you are lightly active (light exercise 1-3 days per week), use a factor of 1.375
- If you are moderately active (moderate exercise 3-5 days per week), use a factor of 1.55
- If you are very active (hard exercise or very physical job 6-7 days per week), use 1.725
- If you are extra active (competitive athlete/2-a-day training), use 1.9
The final number is the approximate number of calories that you will need to eat per day to maintain your current weight.
Once you have your total daily caloric needs figured out, you just need to identify your goal, whether it's weight loss or lean mass gain, and then create either a caloric surplus or caloric deficit.
Keep in mind that the goal is to lose body fat or gain lean mass, not simply lose or gain weight. Said another way, you can only lose body fat or gain muscle so quickly. If you are losing weight too quickly, chances are you are losing lean mass along with your body fat, which is not what you want.
The same is true for gaining lean mass. If the scale is going up too quickly, you're probably gaining more body fat than you would like to go with your lean mass.
If you naturally have a fast metabolism, then you will need to consume more calories than someone with a slow metabolism in order to gain mass.
Similarly, if you have a slow metabolism, you'll likely need a larger deficit in calories in order to lose weight, compared to someone with a fast metabolism.
I suggest starting with a 500 calorie daily deficit for weight loss if you have a hard time losing weight, and a 350 calorie per day deficit if you have an easier time losing weight.
Conversely, if you want to gain lean mass you can start with a 500 calorie surplus if you have a hard tome gaining mass, and a 300 calorie surplus if you have an easier time gaining weight.
Stick to these number for 2 weeks and then assess your results.
If you aren’t satisfied with your results, you can then increase or decrease you calories. I would suggest doing so in 200 calorie increments. Once you change the caloric load by 200, wait another 2 weeks and then assess your results again.
Remember, weight loss or gain is a marathon not a race. You are looking for steady results over time, not drastic results that are unsustainable in a short period.
The major determining factor in whether you gain or lose weight is your caloric intake, so work on getting that right first.
Once you are eating the right number of calories, you can work on making sure your macronutrients, often called macros, are optimal for your goal.
In simpler terms, this refers to making sure you are dividing your daily calories into the right ratio of protein, carbohydrates, and fats.
We will cover macros in a future blog post, so get your calories in order and we will take macros soon!
If you have questions about anything that we covered, please tell me what they are in a comment below so we can get them answered.
113 comments
https://github.com/sggsdfsdfdsfds6745123/NAgoo168/issues/1
https://github.com/MAVKMAVK11111111111142/Mack1259/issues/1
https://github.com/sggsdfsdfdsfds6745123/NAgoo168/issues/1
https://github.com/MAVKMAVK11111111111142/Mack1259/issues/1
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/c7kj.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/d7zk.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/ff7k.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/hs7k.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/lhcy.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/lmc7.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/lrhx.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/mo8k.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/mu68.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/n8sk.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/nx8k.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/othc.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/p8kn.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/prsc.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/ptrc.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/rdc6.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/s0ncy.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/stcu.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/thcuc.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/thmc7.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/ths67.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/v3uc.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/v8oj.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/v79a.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/v87o.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/vl9p.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/w0cy.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/w8xh.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/actj.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/arbxt.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/bbc8c.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/brszu.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/btcrj.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/capct.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/clecy.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/conct.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/docyj.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/frxnu.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/glcnay.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/grsjc.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/heactj.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/homcy.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/imctcf.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/krhcbh.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/lcaucv.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/lcuagfy.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/mfyfacy.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/moactkj.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/nsrycvja.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/onectaj.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/pancfh.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/petgnbajfr.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/prexvu.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/ricna.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/rtahcja.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/rtchajk.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/sincka.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/skcnu.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/tejcty.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/tencka.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/vbcajy.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/wickayt.pdf
https://oercommons.s3.amazonaws.com/media/courseware/relatedresource/file/yctajtr.pdf
https://imgur.com/gallery/mxnvbxkbvxmahc-d1tQ4lb
https://www.enaref.gov.bf/fr/node/1284110
https://forum.thecodingcolosseum.com/topic/39589/mxnvbujhvcyta
https://web3devcommunity.com/topic/50623/mxnvbxj7vcyac
https://foro.ribbon.es/topic/56625/mznmzncbjahbvhgccz
https://forum.daoyidh.com/topic/29244/jckczmvbyvtc
https://graph.org/mznbcvbbnztya-02-15
https://erynapricot.alboompro.com/post/mzmncbmzv
https://techworld.microsoftcrmportals.com/forums/general-discussion/deaadb2c-3aeb-ef11-a81b-7c1e52369d31
https://sangamhelpdesk.microsoftcrmportals.com/forums/support-forum/155cc042-3aeb-ef11-a4de-6045bdbeab55
https://www.freewebmarks.com/story/ygugaucakecak
https://www.sbookmarking.com/story/zmcmznbcuabn
https://info.undp.org/docs/dao/UNSP2015/Lists/PostSurvey/Item/displayifs.aspx?ID=168475
https://paste.ee/p/RutwiLxp
https://etextpad.com/zw3n2g0sji
https://yamcode.com/untitled-126359
https://pastelink.net/ymdwjes1
https://freepaste.link/2nqmhqrddk
https://glot.io/snippets/h4mszxwv2z
https://notes.io/wX8ng
https://pastebin.com/Wp1XqECT
https://paste.feed-the-beast.com/view/76a79431
https://paste.centos.org/view/7ab52476
https://paste.kodi.tv/udoxavenog
https://paste.myst.rs/gblaxwek
https://paste.enginehub.org/RntaqLgqo
https://prod.pastebin.prod.webservices.mozgcp.net/vx00O0kA
https://anonpaste.com/share/24ae554fd8
https://controlc.com/434020cc
https://paiza.io/projects/I6XvwiDdgbj2DZzDhkFCEA?language=php
https://jsbin.com/jahoyiyopi/edit?html
https://www.wowace.com/paste/435f5dc8
https://rextester.com/ORMW48399
https://playcode.io/2260820
https://onlinegdb.com/1X4mkIVUe
https://wokwi.com/projects/422925936822882305
https://www.egr.msu.edu/nextgen/wiki/index.php/Talk:Yerbnm8l
https://yiijima.sakura.ne.jp/wiki/e01/?vkahgkawa
https://app.daily.dev/posts/afecvmnabkjaw-rrosil23v
https://hackmd.io/@powerfulnoelle/ByRY796Fkx
https://www.gmbinder.com/share/-OJ6nR_9dB3zxnltT3LQ
https://www.pixiv.net/novel/show.php?id=24047158
https://gns3.com/community/discussions/nbmnzbambnacvabwac
https://public.flourish.studio/story/2906484/
https://zip.dk/gaeste/bog.php3/45144/
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/a-complete-unknown-fullmovie.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/armand-fullmovie-67.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/babygirl-full-movie-c4.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/bring-them-down-fullmovie-20.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/captain-america-brave-new-world-us-english-c3.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/cleaner-fullmovie-u7.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/companion-fullmovie-v7.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/dog-man-us-english-c7.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/flight-risk-us-english-m8.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/homestead-fullmovie-c8.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/im-still-here-fullmovie-m9.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/kraven-the-hunter-full-movie-v4.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/love-hurts-fullmovie-c1.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/love-me-fullmovie-c6.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/moana-2-fullmovie-c1.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/mufasa-the-lion-king-fullmovie-76.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/one-of-them-days-fullmovie-c1.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/parthenope-fullmovie-k9.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/peterpan-neveland-nightmare-fullmovie-ns3.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/presence-full-movie.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/round-the-decay-fullmovie-c1.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/sonic-the-hedgehog-3-fullmovie-c4.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/the-brutalist-full-movie.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/the-monkey-fullmovie-jw.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/the-unbreakable-boy-fullmovie-3z.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/valiant-one-fullmovie-c5.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/wicked-us-english-c1.pdf
https://servicedesk.louisiana.edu/sites/helpdesk/files/webform/wolf-man-us-english-c5.pdf
https://imgur.com/gallery/dnc-akjcyabcaftwavca-AiTSRuE
https://www.enaref.gov.bf/fr/node/1275524
https://forum.thecodingcolosseum.com/topic/37499/mnbmabywagvca
https://foro.ribbon.es/topic/51753/bmnawyacvbajwa
https://forum.daoyidh.com/topic/26572/ducmabigac
https://web3devcommunity.com/topic/49754/olccay9gbacbvaw
https://graph.org/nearbcbjatca-02-07
https://mysupport.partech.com/forums/general-discussion/e26cc844-81e5-ef11-b542-6045bd7e3809
https://techworld.microsoftcrmportals.com/forums/support-forum/fdf7182f-81e5-ef11-a81c-000d3ab69c94
https://sangamhelpdesk.microsoftcrmportals.com/forums/support-forum/fa04f96b-81e5-ef11-b542-6045bd79830e
https://orangevivid.alboompro.com/post/nocmacbyav
https://www.freewebmarks.com/story/atcjhacgcagwuavc
https://www.sbookmarking.com/story/tchartchuahjwa
https://www.pbookmarking.com/story/juygchacaicaw
https://info.undp.org/docs/dao/UNSP2015/Lists/PostSurvey/Item/displayifs.aspx?ID=167469
https://paste.ee/p/g26uMuzN
https://etextpad.com/qks702ybw5
https://www.pastery.net/qrqseg/
https://yamcode.com/untitled-124695
https://pastelink.net/3lt0apmv
https://freepaste.link/kfrrtmu97i
https://glot.io/snippets/h4eoe24gbd
https://notes.io/wCANt
https://pastebin.com/YcX1jdgS
https://paste.feed-the-beast.com/view/1849b7aa
https://paste.centos.org/view/71b0fc6c
https://paste.kodi.tv/wutawabimo
https://paste.myst.rs/bk3pzkeu
https://paste.enginehub.org/xHbJM2Mh3
https://paste.gd/TXMOWeKa
https://prod.pastebin.prod.webservices.mozgcp.net/nTyrbRVa
https://controlc.com/c6455064
https://paiza.io/projects/RYQAB_W3IlyDhBoixvfHYA?language=php
https://jsbin.com/fokidayepo/edit?html
https://www.wowace.com/paste/519fbfde
https://onlinegdb.com/cK1tDXrm9
https://public.flourish.studio/story/2884974/
https://wokwi.com/projects/422257000989452289
https://www.egr.msu.edu/nextgen/wiki/index.php/Talk:6rfgs
https://yiijima.sakura.ne.jp/wiki/e01/?cuhabnbnawgaca
https://app.daily.dev/posts/cawsdfawawa-acsvu222c
https://hackmd.io/@powerfulnoelle/rkz9PAQFyx
https://www.gmbinder.com/share/-OIWlvcTIj2OZmjpd2b6
https://www.pixiv.net/novel/show.php?id=23986826
https://gns3.com/community/discussions/gns3-cjcakjahwaac
https://zip.dk/gaeste/bog.php3/45064/
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=314&fileName=a-complete-unknown-fullmovie-a7.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=315&fileName=better-man-fullmovie-b9.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=316&fileName=brave-the-dark-full-movie-b7.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=317&fileName=captain-america-4-brave-new-world-fullmovie-c4.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=318&fileName=companion-fullmovie-c0.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=319&fileName=den-of-thieves-2-pantera-full-movie-dc.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=320&fileName=dog-man-fullmovie-dm.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=321&fileName=flight-risk-fullmovie-fr.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=322&fileName=homestead-fullmovie-hs.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=323&fileName=im-still-here-fullmovie-ix.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=324&fileName=kraven-the-hunter-full-movie-kr.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=325&fileName=love-hurts-fullmovie-lc.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=326&fileName=love-me-fullmovie-lm.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=327&fileName=moana-2-fullmovie-m8.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=328&fileName=mufasa-the-lion-king-fullmovie-mk.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=329&fileName=nosferatu-full-movie-nf.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=330&fileName=one-of-them-days-fullmovie-ot.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=331&fileName=parthenope-fullmovie-pc.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=332&fileName=presence-full-movie-s6.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=333&fileName=round-the-decay-fullmovie-rs.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=334&fileName=sonic-the-hedgehog-3-fullmovie-s8.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=335&fileName=the-brutalist-full-movie-nt.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=336&fileName=the-colors-within-full-movie-cy.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=337&fileName=valiant-one-fullmovie-v3.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=338&fileName=wicked-full-movie-ws.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=339&fileName=wolf-man-full-movie-wm.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=340&fileName=a-complete-unknown-fullmovie-a6.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=341&fileName=babygirl-fullmovie-c8.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=342&fileName=brave-the-dark-fullmovie-v8.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=343&fileName=den-of-thieves-2-pantera-fullmovie-p8.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=344&fileName=hard-truths-fullmovie-6j.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=345&fileName=homestead-fullmovie-k8.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=346&fileName=nosferatu-fullmovie-c9.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=369&fileName=presence-fullmovie-c0.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=347&fileName=september-5-fullmovie-f8.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=348&fileName=the-brutalist-fullmovie-ca.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=349&fileName=the-colors-within-fullmovie-35.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=350&fileName=the-last-showgirl-fullmovie-c9.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=351&fileName=wicked-fullmovie-3a.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=352&fileName=wolf-man-fullmovie-c2.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=353&fileName=armand-fullmovie-v9.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=354&fileName=bring-them-down-fullmovie-9p.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=355&fileName=captain-america-4-brave-new-world-fullmovie-0a.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=356&fileName=cleaner-fullmovie-vn.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=357&fileName=companion-fullmovie-v7.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=358&fileName=dog-man-fullmovie-v9.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=359&fileName=flight-risk-fullmovie-g4.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=360&fileName=heart-eyes-fullmovie-v4.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=361&fileName=im-still-here-fullmovie-m8.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=362&fileName=love-hurts-fullmovie-f4.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=363&fileName=mufasa-the-lion-king-fullmovie-c3.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=364&fileName=one-of-them-days-fullmovie-c5.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=365&fileName=parthenope-fullmovie-c6.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=366&fileName=sonic-the-hedgehog-3-fullmovie-v5.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=367&fileName=the-monkey-fullmovie-v6.pdf
https://www.shelbyville.in.gov/Admin/FormHistory.aspx?SID=368&fileName=the-unbreakable-boy-fullmovie-v5.pdf
https://imgur.com/gallery/vnci-cnay-cjawrta-lGdFeO1
https://www.enaref.gov.bf/fr/node/1272856
https://forum.thecodingcolosseum.com/topic/36536/nosccmacykac
https://foro.ribbon.es/topic/51004/infanscrjacbwa
https://forum.daoyidh.com/topic/25387/upcinabcmapce
https://web3devcommunity.com/topic/49410/decvnlacilfor
https://graph.org/gorncnafcoa-02-05
https://techworld.microsoftcrmportals.com/forums/general-discussion/52a36b01-5ee3-ef11-a81b-7c1e5237c1ec
https://mysupport.partech.com/forums/support-forum/09f17817-5ee3-ef11-b542-000d3a7b0278
https://sangamhelpdesk.microsoftcrmportals.com/forums/support-forum/7950fe27-5ee3-ef11-b542-6045bd79830e
https://lavenderkassi.alboompro.com/post/carmenbenhastze
https://ivf.ca/forums/topic/218683-bcmncmaycgcnav/
https://dictanote.co/n/1175705/
https://www.sbookmarking.com/story/cnmzmzxnmauic
https://www.freewebmarks.com/story/ugcbcanbawiacbjac
https://www.pbookmarking.com/story/councmagcajhwahcghc
https://info.undp.org/docs/dao/UNSP2015/Lists/PostSurvey/Item/displayifs.aspx?ID=167248
https://paste.ee/p/KQj9tStg
https://etextpad.com/zphmwlixmy
https://www.pastery.net/kqhhdb/
https://yamcode.com/untitled-124136
https://pastelink.net/txarlkvq
https://yamcode.com/untitled-124137
https://freepaste.link/ghhlfc62bq
https://glot.io/snippets/h4bofw4sl4
https://pastebin.com/rwWatUdj
https://paste.feed-the-beast.com/view/ce995209
https://paste.centos.org/view/06fd1c68
https://paste2.org/cnH98OVI
https://notes.io/wCMcA
https://paste.kodi.tv/duzafeniha
https://paste.enginehub.org/v95V0bKVn
https://paste.gd/IMqfmKz2
https://ctxt.io/2/AAB4nRXmFA
https://anonpaste.com/share/05a98a39a4
https://prod.pastebin.prod.webservices.mozgcp.net/2qmWYTGi
https://controlc.com/ebdb45a3
https://paiza.io/projects/WAr3v10xXD_lmyRg3ay4Dg?language=php
https://www.wowace.com/paste/29f6034d
https://jsbin.com/beyodiyaqi/edit?html
https://rextester.com/MCY56226
https://playcode.io/2248008
https://onlinegdb.com/4zHrmVG6W
https://wokwi.com/projects/422010868892102657
https://app.daily.dev/posts/zmnbbzxgvamnzxmnvsa-kwgq3tk6k
https://hackmd.io/@powerfulnoelle/rJ_KMBgtyl
https://www.egr.msu.edu/nextgen/wiki/index.php/Talk:Vfhr6rgxd
https://yiijima.sakura.ne.jp/wiki/e01/?vbnziuaxvbnayca
https://public.flourish.studio/story/2875179/
https://www.gmbinder.com/share/-OIInbA_ky7G2ZceOFrP
https://www.pixiv.net/novel/show.php?id=23967166
https://gns3.com/community/discussions/mnccnnzcvbuznmbvcmzn
https://zip.dk/gaeste/bog.php3/45014/
Leave a comment