need a lot of help with the diet scheme
i've always eaten clean but never kept close counts of calories. I've done alot of research the last couple of days and need some help with some questions.
1. The formula for RMR is bodyweight (divide it by) 2.205 X 30.4
So when i figure that out I weigh 225 so my rmr would be 3102. Isn't that a little high?
Ok so now that i figure that out I figure i probably burn about 600 cals working out and about 150 cals at a min sleeping.
So by common sense I should be taking in a whole shit load of calories......but that doesn't sound right to me.
My stats.....225 5'9 10-12 %bf. I guess im confused on how many cals i should be getting. Im looking to pretty much stay the same...maybe a little more muscle but slowly reduce bf.
Ok so this is what i do know:
1. I need at least 230g of protein...which is 920 cals
2. I need (I think) at least 150g of carbs.....600cals.
3. I really don't know how much fat. I realize 20 percent of the diet but i dont even know how many cals i need.
Any help appreciated......web