TDEE and BMR .. Huh?

I have no clue.

Okay!

Here are basic numbers without BF% calculated.

BMR 2287
TDEE 3144

Set MFP to 2358 and eat this 4 days a week.
Protein and Fats should be set to 30% each.
4 days a week youll eat this number.
We will call this your rest days.
Carbs on these days should be green and leafy.

3 days a week when you lift heavy!
Compound lifts only like youll find in Stronglifts 5x5 or Starting strength.
Bump up carbs over your daily allowance and bring calories up to 3200-3400 cals.
The carbs you use for this are the good ones like bread and pasta, rice etc.
Have some ice cream!
These days you are doing deadlifts and squats and bench presses etc and it taxes your body.
By overfeeding on these days youll actually feed lean mass and not fat.

This is called calorie cycling.

If you like eating 2-3 big meals feel free to skip breakfast and eat from 2pm-10pm daily.
Thats 8 hours you can eat all your food and it frees up your day to worry about other crap!
On a hormonal level the body will use up glycogen stores and swap over to burning fat!
Welcome to the wonderful world of Intermittent Fasting!
www.leangains.com
http://rippedbody.jp

Just my 2c:

BMR:
If you know your body fat, use:

370 + (21.6 X lean mass in kg)

or (for the math-challenged)

1) subtract body fat % from 1 (e.g. 1 - 0.20 = 0.80) (20%)
2) multiply body weight by that number (e.g. 200 lbs. * 0.8 = 160 lbs.)
3) Divide that number by 2.2 (160/2.2=72.7)
4) Multiply that number by 21.6 (72.7*21.6=~1570)
5) Add 370 (1570+370=1940)

This works for both men and women, and is way more accurate than other formulas, which just guesstimate body fat

If you are already lean, you should DEFINITELY do this, as MFP will underestimate your requirements by several hundred calories, which can make bulking very challenging :P

Multiplier is more of an art than a science. If you are trying to lose weight, it's better to underestimate than overestimate. Use 1.375 if you work our 3-4 times per week. If you don't really work out at all, or just walk occasionally or w/e, use 1.2. If you are doing insanity/weights 6 days a week, you are probably safe to use 1.55. It is safe to assume that if you are trying to lose weight, you should not use a higher multiplier (I am fairly certain that the level of exertion required to do so doesn't work on a calorie restricted diet anyway).