First, I'm not smart about this stuff. I've read the threads and I'm still confused.
5'8" 154.4 pounds male 47 years old. ( i used 5'7: in calculations because my I'm about 5'7.5" inches tall).
Reason I ask, I just hit my goal weight and would like to work towards maintenance.
I have a sedentary desk job where I sit 6 hours a day, and up around plant for the other 2. Where I get confused however is with exercise activity. I run 70 miles or more a week. So I go to fitness frog and did the TDEE calculator and I dont know what to do for activity level.
But I picked moderate because it is in between no exercise and heavy exercise. I get a value of 2416. So is that the number of calories (roughly) I can eat on a day I run 10 miles or more so I can maintain my current weight?
And on a rare exercise day off, I should limit calories to 1871 (TDEE for no exercise activity) ? Or do I use my BMR (1559) for calories I can eat on days I dont exercise?