Back to the grind -- help figuring out calories

Mistymath

I've been all over the place the past several months, but I'm really ready to get back to EM2WL. I wanted to see if someone would mind taking a look at my calorie calculation and seeing if this sounds right.

Female
Weight: 245
Height: 5'4.5"
Age: 30
3-5 hours of exercise/week
15% calorie reduction

BMR= 1878
TDEE= 2911
Goal calories per day= 2474

I know when I was doing this before, someone mentioned a way to measure daily calories using your body fat %, but I couldn't remember where to find that, so if anyone has suggestions, I'm glad to consider them. The numbers above came from the regular Scooby calculator.

Also worth noting that I have not been doing a VLCD, just not really paying a lot of attention to what I'm eating for several months now.

KarenJanine

Your numbers look right. There are TDEE calculators the take BF% into account (there are some elsewhere on the Scooby website). However BF% estimates are generally though with different calculations giving a wide range of estimates.


Use the 2474 figure as a starting point and see where that takes you. It's a process of trial and error - you may need to eat a little more or a little less than that but try for a few weeks, see what happens with your weight and reassess accordingly.