Confusion: BMR, TDEE, BF% & Cals

DanTillson
DanTillson Posts: 71 Member
in Health and Weight Loss
Hello people,
I had some great advice already on this topic but just looking to clarify and see what other people think. Any hints, tips etc much appreciated.

According to several sites. My BMR is around 1850 and TDEE somewhere over 2800 (up to 3500 dependant on site). My Goal is to get to a sub 10% body fat while increasing or sustaining muscle mass. I am therefore not too concerned about number on the scales going up or down. On http://www.iifym.com/body-fat-calculator using current measurements (weight 175lbs, waist 29 inches,wrist 6, hips 33, forearm 11) it comes up with a body fat of 6.86%... this can't be right (unfortunately!), based on comparison pictures and callipers I come in around 13-15%. Right side of profile pic was taken a beginning of 2013.

Food-wise currently consuming 1800 per day (40-50% protein, 35% carbs, rest fat), while having a cheat day a week where I tend to double the figure. I find 1800 sustainable and filling as long as I stick to healthy foods and my routine, occasionally swayed but 95% of the 6 days I am pretty good.

Currently I spend around 10 hours in the gym a week. This consists of around 50% weight training, muscle splits over 5 days and a 50% very mixed cardio routine logged via HRM target around 400 cals per day or 2000 cals per week (inc treadmill, outdoor running, outdoor cycling, hiking, static bike, punch bag, rowing). Also I am training to do a cross country charity ski in March and tough mudder in sept so need to keep my endurance up for those.

My main concern is because of a lot of my exercise comes from weight lifting and I want to incorporate HIIT which can't be tracked accurately via HRM that I may massively be under eating by 1000 cals, possibly more a day which could really blunt my muscle building progress or alternatively I am over eating and therefore not able to burn existing fat supplies.

Cheers for any help :)
D

Replies

  • fitgirlb
    fitgirlb Posts: 1
    My advice would be to get to a gym and have them take your body fat. It will be more accurate than an online website. It sounds like you honestly need to eat a bit more because 1800 cals isn't a lot, and my maintance is 2300. You may also need to shock your body because you might have hit a plateau. Try carb-cycling for 4-6 weeks and that should eliminate the plateau.

    In order to get your body that low, you might want to start thinking about a paleo diet or IF. Both of which significantly decrease fat to muscle ratio. You can also try lifting or cardio in a fasted state for fat burning. Google around a bit and see what has worked for other people.

    **I am not a dietitian just a personal trainer. This is my own opinion.
  • DanTillson
    DanTillson Posts: 71 Member
    My advice would be to get to a gym and have them take your body fat. It will be more accurate than an online website. It sounds like you honestly need to eat a bit more because 1800 cals isn't a lot, and my maintance is 2300. You may also need to shock your body because you might have hit a plateau. Try carb-cycling for 4-6 weeks and that should eliminate the plateau.

    In order to get your body that low, you might want to start thinking about a paleo diet or IF. Both of which significantly decrease fat to muscle ratio. You can also try lifting or cardio in a fasted state for fat burning. Google around a bit and see what has worked for other people.

    **I am not a dietitian just a personal trainer. This is my own opinion.

    That's really great advice, thank you!

Categories