Basal Metabolic Rate,TDEE & Fat Loss

[jpstoker]

I have calculated my Basal Metabolic Rate (BMR) using the Katch-McArdle formula:

BMR (men or women) = 370 + (21.6 * LBM in kg)
BMR = 370 + (21.6 * 75.5)
BMR = 370 + 1631.8
BMR = 2002

I further calculated my Maintenance Caloric Intake (TDEE):

TDEE = 1.55 (activity factor) * BMR
TDEE = 1.55 * 2002
TDEE = 3103

For fat loss I should decrease my caloric intake below my maintenance level by 15-20%:

Fat Loss = 3103 ? (TDEE * .15)
Fat Loss = 3103 ? 465
Fat Loss = 2638

Getting to the question. I am finding it hard to eat 2638 calories per day. Some days I barely reach 2000 and it seems I am eating a lot of food. I have been stuck at a body fat loss plateau for about 3 weeks now. 5 days per week before I eat breakfast I jog for about 2 miles and lift weights 4 days per week. What should I do?

[cncretecbwo]

post your diet and people can help more

add peanut butter, olive oil, whole eggs, milk... anything calorie dense will help increase the calories

[nevetsforlife]

I currently am weighing 161 I want to get down to 155 by may, I currently would say I am around 13-14 BF, and want to be down to 6 %. I work out mon,tues,wed, friday Doing cardio for 10 minutes before and 30 minutes after , which is intervals on the treadmill. My weight training is a mix between max ot and FST 7. I usually have high volume mixed with low, with Drop sets and super sets. THe issue is that I eat very clean but my weight seems to never decrease. THis is my current eating, give or take a few amount of calories. I am confused with the bmr, and exactly how much I should be consuming to help me decrease weight, so I can lower my bf.

Breakfast (meal 1)
whole egg
Liquid egg whites
Oatmeal (pre packed)

Breakast (meal 2)
Lean ground turkey 99%
Broccoli

Lunch (meal 3)
Grilled Chicken
sweet potato

lunch ( meal 4)
whey protein shake


lunch ( meal 5) options
grilled chicken
can tuna (mustard)
lean ground turkey
Broccoli


Dinner ( meal 6)
Steak
Broccoli
Total

Bed time ( meal 7)
Casein Protein
total


this comes out to 2030 Calories 290.1 Protein 105.4 Carbs 47.68 Fat 27.1 Sugar, What do I have to alter to drop my BF any help please!!

[WonderPug]

^ Why would anyone spit 2,030 calories over 7 meals???