New to this..am I calculating correctly?

grantsmommy

Hi everyone! I know that you all are probably tired of the same posts from us newbies, but I really want to make sure that I am doing this correctly. I went on Scooby's site and this is what it said..

BMR 1413
TDEE 2190
20% Reduction 1752

I am 5'4 and weigh 139lbs. I am trying to lose weight, but gain muscle at the same time. I was recently eating 1200 calories a day and seeing results, but that was before my goal was to gain muscle. I started lifting heavy 3 times a week. I work out 6 days a week and lift 3 times. I have been trying for the past month to eat more calories and I have found it very hard. I am working on it though. Can I increase my calories weekly to reach 1752? For instance, I was going to shoot for 1500 this week and then increase next week. I figured that that might be easier. Also, with me lifting heavy now and wanting muscle, do I still set my goal at a 20% reduction? I'm confused on that part. Sorry in advance for the duplicate questions. Thanks! : )

Greenrun99

If you are looking to gain muscle, you need to eat over your TDEE, so 2190+ (which is just an estimate).. now if your looking to Tone and lose BF%, then you want to aim for a 10% reduction (or less) and get protein equal to your body weight (just to be sure).. so 139+ on your protein macro daily kinda thing. You can't increase muscle while on a deficit but you can burn fat while maintaining what you have to give you the more tone/lean look...
Kinda depends what you want, and what you want your body to look like.

grantsmommy

I want actual muscles. I don't want just the toned look. I want abs and noticeable muscles in my arms. If I increase my calories to eat over my TDEE, will I still be able to lose the fat or should I focus on fat loss and then work on muscle growth?