I need a more one on one approach

skipresimont
skipresimont Posts: 25
edited December 2024 in Health and Weight Loss
to figure out my calories.


I'm a 5'6" male
cw 233
gw 165
bmr 1794
tdee 2762 if I did this correctly.

What should my daily calories be and do I need to eat my exercise calories back? I work 12 hours a day mainly behind a desk with a few active chores, but manage to get 40 minutes of cardio in everyday. My head is going dizzy trying to make sense of all these calculations. Help me please!

Thankyou

Replies

  • skipresimont
    skipresimont Posts: 25
    desperation bump
  • Dozrzz
    Dozrzz Posts: 245
    Hey I am just getting started too but I am sure someone will come along soon to help you figure it out!

    When they helped me figure it out I was told to subtract about 500 calories from the BMR. But I would wait for someone more experienced to confirm that!

    Good LucK!
  • Drastiic
    Drastiic Posts: 322 Member
    I'm getting a higher BMR for you. Just to make sure you're doing it correctly, start off here and get an estimated body fat %:
    http://www.fat2fitradio.com/tools/mbf/

    Then go here and put in your numbers:
    http://www.fat2fitradio.com/tools/bmr/

    Come back when done.
  • yarwell
    yarwell Posts: 10,477 Member
    BMR 1794 * 1.2 for sedentary job = 2153 cals per day expended excluding exercise

    500 deficit for 1 lb/week loss = 1653 calories to eat.

    Enter exercise and eat back calories, MFP food goal will increase according to exercise entered.

    I think you put in your exercise to the TDEE calc or put very active perhaps. If the 2762 TDEE was correct and includes exercise you would subtract 500 from that and get 2262 instead of above.
  • skipresimont
    skipresimont Posts: 25
    Thank you very much
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