I don't know what my basal metabolic rate is. Where'd you find that?

Oh I see what you mean! In fitday. It says mine is 1291. I guess so. Short of having metabolic testing, I don't know how I'd know any different.

Do we agree that to lose a pound, you must expend 3500 calories?

What I do know is that in order to have lost, what I've lost, in the length of time I have ... I've had to have had a calorie deficit which averages about 600 calories per day. So if I'm eating about 1500 cals then I must be using 2100 cals.

Do I know if that is fat or muscle or both? Nope, not for sure.