I am trying to figure out how much calorie I need to eat, but I am not sure. I use this method :
I weigh 169 lbs (76.8 kilos)
My body fat percentage is 17% (28.7 lbs fat, 140.3 lbs lean)
My lean mass is 140.3 lbs (63.7 kilos)
My BMR = 370 + (21.6 X 63.7) = 1745 calories
My activity level is moderate = 1.55
1745*1.55 = 2700 calories.
So my maintenance level is 2700 calories right? So if I want to cut 20%, I need to eat 2100 calories. That's what I am doing now. My main goal is to lose my to much fat, I want to go down to 10%.
I do 30-45 of cardio everyday and I lose 600-700 calories while doing it. (is it possible or my bike is wrong?).
I saw that the minimum calorie intake is 1800 if I don't want to slow my metabolism. Is my calorie intake is the food I eat or is it the food I eat-the cardio I am doing?
If I am at 17% bf and I want to go down to 10%, when should be my goal? Is it something I can obtain in 12 weeks from now?
Thanks a lot!
Thread: Minimum calorie intake?