recommend caloric goal/macro's help

Michaelsdin

I am 6'2 345lbs 25 years old with a moderate active job. no medical history, i did the math from the formula
Men BMR = 66 + (6.3 x Body Weight in lbs) + (12.9 x Height in inches) - (6.8 x age)
66+2173+954-179=3014
Moderate Activity = 1.55 (moderate exercise/sports 3-5 days/week) i actually did it inbetween light and moderate 1.45
3014*1.45=4370-1000 for a 2lb loss per week.= 3370 (holy s***)

Is this an accurate intake amount? If so how does one eat so much healthy, eating healthy and feeling fine during the day i reach around 2500-3k and feel fine. I can actually take some stuff out of that and go down to 2250-2700. If you have any research info to add please add a link so i can read the info.

rolemodel69

You can aim for lower than 3400 calories as these calculation do not take in account that fat doesn't burn calories. I would aim for 2700-3000 calories as a start and see how much you are losing and adjust accordingly.

SideSteel

eating healthy and feeling fine during the day i reach around 2500-3k and feel fine.

Setting the math aside for a moment, what has your weight done at the above caloric intake and over what period of time?

The answer to this question may give you more valuable information than any online estimation method.

Michaelsdin

I haven't been on it for long but when I did it a couple months ago before my motorcycle accident I ate the myfitnesspal required and I could notice I was losing muscle and fat. I would like to keep the muscle I have and just lose the fat. thanks for the reply's btw