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vrenaut74
05-31-2016, 11:11 AM
So I used the formula from the "Calculating Calories and Macros" thread and I can't help but be surprised at the calorie totals I'm coming up with.

I'm 5' 6 1/2", 184 lbs, and about 12-15% BF I'd say.

Here's the numbers I'm getting:

LBM - 70.98
BMR - 1903
TEE - 3235 (Using 1.6 multiplier)

I'm trying to lose fat so I'm doing a 20% deficit which comes out 2588 total calories for the day.

I've compared this with my Fitbit figures and MyFitnessPal.

Fitbit is comparable, however my calories burned per day is around 3500 calories, which seems really high, even though I do workout everyday on top of the lots of movement I do daily for work (at least 6 miles). Fitbit heart rate monitor has me burning around 700 calories per workout, but again, this could overestimated.

My fitness pal however has my Caloric intake as 1890 with my goal being to lose 2 lbs per week. I'm guessing that MyFitnessPal isn't taking into account me burning calories with a workout?

Anyways, I want to sort of meet in the middle and go with a 2200 calories per day total to start out and see how that treats me for a couple weeks.

My Macro break down will be as follows:

Protein - 220 grams (880 cals)
Fat - 92 grams (828 cals)
Carbs - 123 grams (492 cals)


Thanks in advance.

Mrpb
05-31-2016, 11:16 AM
I'm 5' 6 1/2", 184 lbs, and about 12-15% BF I'd say.


Please upload a picture.

If those stats are correct losing 2 pounds per week would not be a good idea.

jdrush
05-31-2016, 11:17 AM
What exactly is your job? You would be amazed at how many calories you burn walking all day.

What's your workout?

Where do you get the BF%, I'm 5' 6 1/2" 155 and around 20% BF.

gbullock32
05-31-2016, 11:27 AM
Please upload a picture.

If those stats are correct losing 2 pounds per week would not be a good idea.This, because those stats would make you pretty jacked.

ZMan45
05-31-2016, 12:34 PM
You're probably fatter than you think you are. No offense, but folks in general tend to underestimate their fatness, especially if they've never been lean.

vrenaut74
05-31-2016, 01:48 PM
I could definitely be underestimating my BF%. I looked at a couple of threads where they showed pics of body types with a % next to it and found the one that was closest.

I've always been pretty heavy for my size, as weird as that sounds. Even in college, cutting 20 lbs to wrestle 165, I was seemed like the smallest one out there.

Am I just dense perhaps? lol

Attached are some pics.
I

vrenaut74
05-31-2016, 01:59 PM
What exactly is your job? You would be amazed at how many calories you burn walking all day.

What's your workout?

Where do you get the BF%, I'm 5' 6 1/2" 155 and around 20% BF.

I'm an engineer in the oil drilling industry offshore. Lots of manual labor on a daily basis.

My workout is the typical one that most people who lack in depth knowledge to draw up their own do.

Back and Bis
Cardio Day abs
Chest and Tris
Cardio day abs
Shoulders and Legs
Cardio days abs
Rest (light cardio if I'm bored)

Minimal rest in between each set, try to keep moving in between sets as well. Usually 4 sets of 8-10 reps. I'll be heading on over to the workout forums soon to tweak it so i get the best workout for what i want to achieve.

I got my BF% off of other threads with pics shown of average body types next to a number...so yea...I could be waaay off.

ZMan45
05-31-2016, 04:24 PM
You look somewhere between 16-20%. That said you have a decent muscular base and will look pretty good if you lose a few lbs. If it were me I'd start more conservatively maybe in the 2500-2700 range and adjust to lose 0.75-1.5 lbs per week from there.

vrenaut74
05-31-2016, 05:17 PM
You look somewhere between 16-20%. That said you have a decent muscular base and will look pretty good if you lose a few lbs. If it were me I'd start more conservatively maybe in the 2500-2700 range and adjust to lose 0.75-1.5 lbs per week from there.

So take the deficit I want from 2500-2700?

Thanks