Need alittle help with TDEE/ calorie intake

importdude

From reading the TDEE guide,
Here is what i found out.

34.6% body Fat
5-7 243 LB

Sedentary (little or no exercise, desk job) 2705
Lightly Active (light exercise/sports 1-3 days/wk) 3099
Moderately Active (moderate exercise/sports 3-5 days/wk) 3494
Very Active (hard exercise/sports 6-7 days/wk) 3888
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 4283

Being that I do insanity Workout i would say Moderately active?

3494(TDEE?)-30% below TDEE=2445

So 2445 cal/DAY is what i should be eating?
Thats NET after exercise right? If insanity workout i burn 300 calories then im suppose to eat 2745? or was it calulated when i choose Moderately Active?

So i came up with 2 target cal, which one seems more right on track?

2445 (from tdee guide or 1927 from spreadsheet)


I also used a spreadsheet a fellow mfp linked, and here is the results
of that

mommyweighless

You have your calculations right as far as I can tell. You do not eat exercise calories back if you are eating at TDEE-30% cut. It already incorporates your exercise calories. So you should eat 2445 a day even after exercise.

jzammetti

You have your calculations right as far as I can tell. You do not eat exercise calories back if you are eating at TDEE-30% cut. It already incorporates your exercise calories. So you should eat 2445 a day even after exercise.

^^^^ I agree with this. :happy:

importdude

thanks,

one thing im trying to figure out is if i should go by light or moderate activity

aside from doing insanity for 40-45mins a day,I usally just do little things around the house or run to the store.

mommyweighless

Definitely moderate. Insanity is tough and high intensity.

importdude

thank you.

more info.

my heartrate when i can measure it was 150-160 during workout and falls to 130.