BMR calculating

royatm

I was wondering if someone could look over my calculations to see if I have this right regarding my BMR. I have been using the Harris Benedict Formula but now I want to do it manually for myself and other people.

My average calorie intake over a week is 1619cals. I have lost 2.6lb on average over the week. So 2.6lb equates to 1300 calories lost. So My weekly calorie consumption was 11333 plus the 1300 cals gives me 12633cals. So 12633 divided by 7 days is 1805cals. So if i wanted to keep the weight i am now, I would need to eat 1805 calories per day. So to work out my BMR would be 1805 divided by 1619 = 1.114 So my exercise is based on 1619cals intake x my exercise at 1.114 = 1803 cals.

Do people agree with this?

Also as people have pointed out the 40/40/20 formula seems to work better than others. Can someone explain the formula for correctly working out your lean body mass because every time I have used a formula pti lads have said its way off. I need to get this right so i can judge the correct macros for peoples LBM.

Lastly if my calorie intake is 1619cals and my carbs are 137g, protein 95g fats 28.5g and sugars 40.7g. How do i work out what percentage is each one?

Cheers.