Okay Let me make sure i have this right

lovesharmony

I am 26
Weight 197
5'5
Workout 3-5 x a week with a sit down job

My BMR is 1419
My TDEE is 2200
15% of TDEE is 1870 (?)

So i need to eat every day 1870 including my workout days. If i burn 760 which would drop my intake to 1110 i need to eat atleast 309 calories to hit the BMR of 1419. Do i have the information correct?

fiveohmike

How many hours are you working out a week, and what type of exercises?

lovesharmony

I atleast workout 45- hour doing cardio then i lift weighs on Monday, Wednesday and Friday. I do alot of high cardio workout.

teenasbody

You don't eat back exercise calories the TDEE already accounts for those calories

fiveohmike

That would definitely put you in the moderate activity level.

From there this is what I calculate using the Scooby calculator:

BMR - 1689
TDEE - 2618
TDEE -15% cut - 2225

I would start at 2225 and test for 6-8 weeks to see how your body responds during that time. The key is consistency with exercise and calorie intake.

Thanks!

lovesharmony

That would definitely put you in the moderate activity level.

From there this is what I calculate using the Scooby calculator:

BMR - 1689
TDEE - 2618
TDEE -15% cut - 2225

I would start at 2225 and test for 6-8 weeks to see how your body responds during that time. The key is consistency with exercise and calorie intake.

Thanks!

Okay! Let me make sure i have this correct. I need to eat every day at 2225 calories a day. In on the days i work out i just need to make sure my net calorie intake isnt under 1689. Correct? The TDEE of 2618 is the maintence calorie intake if i want to stay at the weight of 197 ( which i do not).

fiveohmike

That would definitely put you in the moderate activity level.

From there this is what I calculate using the Scooby calculator:

BMR - 1689
TDEE - 2618
TDEE -15% cut - 2225

I would start at 2225 and test for 6-8 weeks to see how your body responds during that time. The key is consistency with exercise and calorie intake.

Thanks!

Okay! Let me make sure i have this correct. I need to eat every day at 2225 calories a day. In on the days i work out i just need to make sure my net calorie intake isnt under 1689. Correct? The TDEE of 2618 is the maintence calorie intake if i want to stay at the weight of 197 ( which i do not).

heya


2225 is what you want to eat per day regardless if you work out or not. This number is an average over a week divided by 7 days. Makes it real easy

lovesharmony

Thanks alot for the help! I will change everything now in my diary. Thanks again.