Calorie BMR for cutting confusion???

MickyCrispDipper

Hey guys please help, had so many different numbers it's getting confusing. I'm 35, 6 foot, 182lbs, roughly around 18% BF, but still want to lose the stubborn belly fat. I do heavy weights 4 x a week, and 20 mins HIIT once a week, I'm currently eating 2414 cals, I worked out my BMR is 1880 x activity 1.55 = 2914 - 500 for cut = 2414 Does that sound about right? Any help would be much appreciated

rainbowbow

This is hard to say. What is your NEAT like?

MickyCrispDipper

Got to be honest don't know what NEAT is and how I would work it out

rainbowbow

essentially, how active are you during the day when you *aren't* in the gym purposefully exercising?

If you have an activity tracker that will give you an idea, otherwise you can use the below:
Less than 5,000 steps: sedentary

Example: an office worker, a student, or someone who sits for most of their day. If you do not perform atleast 30 minutes of exercise a day you are sedentary.

5,000 – 7,500 steps: lightly active

Example: Someone who stands for most of their days. For example, a stay at home mom, a bank teller, a customer service representative in a grocery store, etc. The key here is standing, but not walking or heavy lifting.

7,500-10,000 steps: moderately active

Example: Someone who walks a lot of the day (atleast 2 hours continuous), like nurses, teachers, restaurant workers, etc. they spend most of their day walking around but are not performing hard labor.

10,000 steps: active

Example: Someone who walks a lot and also performs manual labor. For example construction workers, athletes, warehouse employees, etc.

MickyCrispDipper

I'm Moderately active, I have a 2 year old son and I don't work in the week so I'm constantly on the move with him, so what does that mean?

rainbowbow

michaelgazzard wrote: »

I'm Moderately active, I have a 2 year old son and I don't work in the week so I'm constantly on the move with him, so what does that mean?

That means your estimated: 2914 calorie level is probably right. I think -500 is perfect for someone in your current situation.

Make sure during this time to eat enough protein and perform consistent strength training since your main goal is a change in body composition.

MickyCrispDipper

So stick to weights 4 x week and HIIT 1 x week
I assume I still eat the same on rest days.
I'm currently eating
215 g Carbs 222g Protein 75g Fats

rainbowbow

michaelgazzard wrote: »

So stick to weights 4 x week and HIIT 1 x week
I assume I still eat the same on rest days.
I'm currently eating
215 g Carbs 222g Protein 75g Fats

yep, that's more than enough.

stick to it, be consistent and accurate, and you'll see results.

MickyCrispDipper

Thank you so much for your help much appreciated!!