Need second opinion on macro intake.

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SOCOLOCO87
SOCOLOCO87 Posts: 128 Member
in Health and Weight Loss
I am 5'9 CW-208 I exercise about 3-4 times a week mix of cardio and heavy lifting, can someone calculate what my TDEE is and what % deficit I should be doing to lose weight? I have had success already with losing weight but have been stuck for a while. (probably my eating habits) but I usually stay under or around. I usually eat back my exercise calories.

Thanks

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  • SOCOLOCO87
    SOCOLOCO87 Posts: 128 Member
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    Don't know my BF% but I think its around 21-23%
  • yarwell
    yarwell Posts: 10,477 Member
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    RMR around 2000 cals, sedentary 2400, 150 avge exercise = 2550 TDEE

    -20% = 2000 cals. About where you are now in fact. Your carb control isn't great, overshooting quite often and leaving protein allowance to spare.
  • SOCOLOCO87
    SOCOLOCO87 Posts: 128 Member
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    RMR around 2000 cals, sedentary 2400, 150 avge exercise = 2550 TDEE

    -20% = 2000 cals. About where you are now in fact. Your carb control isn't great, overshooting quite often and leaving protein allowance to spare.

    Thanks I totally agree about the carbs, and I need to eat more chicken and fish! Thanks at least I know I am on the right track! I am also just switch to wraps instead of bread. They are actually pretty good in taste and macros.

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