basically if i was to take my bmr and subtract 500 from it that would equal my calories for weight loss correct? my problem is i am not lean so if i was to take my bodyweight and figure out macros from that, i am not sure i would be eating enough to lose weight. also i have no clue what my bodyfat % is. also I dont want to start on a calorie deficit that is too low, because i am afraid of losing too much muscle. basically, my problem is i have never done a legit cut/weight loss program before. I have either done strength training, bodybuilding, working out to workout, and got enough protein and calories to grow or maintain. weight 214, height 5 9, age 22.
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01-26-2013, 11:54 AM #1
how to calculate macros for weight loss if i am not lean
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01-26-2013, 11:57 AM #2"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action!"
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01-26-2013, 12:02 PM #3
No, TDEE - 500 = 1lb a week loss. BMR - 500 = intake far too low. My advice would be to start at somewhere between 2000 and 2500 and adjust accordingly, formulas are only estimates anyway. I would calculate macros based on a low BF% estimate (i.e. If you think you are 25%, use 20%) that way you are playing it safe and overestimating your minimum macro requirements.
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