double checking calorie/macro reqs...thank you!

[RosaSharon]

reposting...


Hello everyone,

so far am loving this forum, everyone is so helpful. I am hoping to impose on that help once more to ask if someone would double check my calorie/nutrition calculations.

I am 130lbs, 5'0", 31 years old. Recent 4 pt caliper test put me at 21.5% BF but I just don't believe it - I'd be more inclined to think 25% plus...
Using the sticky and the Katch McArdle formula:
LBM = [60kg x (100-25)]/100
= [60 x 75]/100
= 45

BMR = 370 + (21.6 x45)
= 370+ 972
= 1342

Lightly Active (spin 2x a week, weights 3x week, walk everywhere bc I am in NYC)
1342 x 1.3
= 1744

To lose via 20% of cals
= 1395
NET CALS per day for weightloss

now my second q is how/where to track that online? should i set personalised goals in myfitnesspal? or go with what they suggest is correct?

Now for macros...post to follow.

Thank you all in advance, I really appreciate it!

[gwnorth]

If you spin 2x a week and do weights 3x a week + lots of walking, I'd put you at moderately active.