does this sound right...??

thatch1234

I done my tdee, im 5ft 7. 15.12 stone. I weight lift 4 days a week. Run for at minimum 3 days a week. Now the tdee says 2800 odd (if any are more experienced please do wormout for me). I used to eat 1600 and day and have recently by reading posts figured I may be way under eating? Please reply. Any help to clear this up so I can start afresh tomorrow would be brilliant...

AJ_G

It's hard to be too sure without having an estimate of your body fat percentage, but by my calculations, your TDEE could be between anywhere from 2500 calories (35% body fat) to 3200 calories (15% body fat). 2800 sounds right if you are around 28% body fat.

thatch1234

Hi I havent checked for a month or so but im over 30% thats for sure. Which I fricking hate but doesnt seem to come down very fast for me

AJ_G

Hi I havent checked for a month or so but im over 30% thats for sure. Which I fricking hate but doesnt seem to come down very fast for me

No problem, just be patient and stick to your diet and you'll lose fat in no time. My suggestion is that you start by eating 2100 calories a day which is a 20% deficit from your estimated TDEE of 2600 calories. As for your macros, you're going to want to shoot for:

Protein - 170g
Fat - 85g
Carbs - 164g

Try hitting that caloric intake, and that macro breakdown for at least a couple weeks and see how that works, then reassess

thatch1234

Ok mate ty very much. Very very helpful. Do you mind if I add you?

AJ_G

Ok mate ty very much. Very very helpful. Do you mind if I add you?

Not at all

thatch1234

Ill try eating to them percentages but working out what im guna have tomorrow just to see. Im guna struggle with protein. Even with 2 protein shakes