Help with bmr and tdde for calorie intake

[lca]

I did the BMR and TDDE calculations, from the results below, will my daily intake of calories be 3067 to cut weight?

I am 5ft 10 in at 18%

200 x 0.18 = 36lbs

200 - 36 = 164lbs lean body weight

164 / 2.2 = 74.5 lean mass in kg

370 + (21.6 x 74.5) = 1979 BMR

BMR = 1979

1979 x 1.55 = 3067

TDDE = 3067

[jamyjamjr]

2567

[lca]

Thanks for the quick reponse. How did you come up with 500 less than i got. Do you deduct 500 to cut down?

[jamyjamjr]

yup.. unless your trying to hold on to lbm..

what's your stats??
age
weight
height
bf
goals

[lca]

My stats are:

Age - 26
weight - 200lbs
height - 5ft 10in
bf - 18
goals - i want to cut my weight down to approximately 175lbs and look leaner. If i posted a few diets tomorrow could you please comment on them thanks for all your help

[jamyjamjr]

yea, i'd be more then happy to help...

you wanna cut so go with the number i gave u

[lca]

ok thanks, will post the diets up 2moz

[lca]

what would be the best diet to try {keto diet} or how many carbs should i be including

[jamyjamjr]

would u say your carb sensetive?

[lca]

if you mean easily put on weight with carbs then yes

[jamyjamjr]

then run a low carb diet..

nothing more or less then 150g of carbs a day
300g protein and 85g fats..

[lca]

here is the keto diet please advise

Kcal Pro Carbs Fat
Meal 1
300g whole eggs 441 36 0 9.3

Meal 2
100g Cottage Cheese 105 13.2 2 1.4
50g Peanut Butter 290 15 6 23

Meal 3
Chicken 150g 150 30 0 0.2
Broccoli
Almonds 154 5.3 1.7 14

Meal 4
Chicken 150g 150 30 0 0.2
Broccoli

TRAIN

Pro Shake 200 40 2.4 2.3

Meal 5
150g Stake 322 30 0 21
Onions
Mushrooms
Broccoli

Cardio 30 mins 5mph steady pace jog heart rate 139 4 time a week

Meal 6
300g whole eggs 441 36 0 9.3

Pro Shake 200 40 2.4 2.3

Total 2653 275.5 14.5 82.8

Not sure if the macros are right

[lca]

standard carbs please advise

Kcal Pro Carbs Fat
Meal 1
300g eggs whites 108 27 0 0
50 g Porridge Oaks 178 6 30 4

Meal 2
Chicken 150g 150 30 0 0.2
Broccoli
50g Brown Rice Cooked Weights 175 4 36 2
Cardio 30 mins 5mph steady pace jog heart rate 139 4 time a week

Meal 3
Chicken 150g 150 30 0 0.2
Broccoli
150g Sweet Potato 171 2.4 39 0.6

TRAIN

Pro Shake 200 40 2.4 2.3

Meal 5
150g Stake 322 30 0 21
150g Sweet Potato 171 2.4 39 0.6
Broccoli


Meal 6
300g eggs whites 108 27 0 0
50 g Porridge Oaks 178 6 30 4

Pro Shake 200 40 2.4 2.3

Total 2121 244.8 178.8 37.2

Not sure if the macros are right

[jamyjamjr]

here is the keto diet please advise

Kcal Pro Carbs Fat
Meal 1
300g whole eggs 441 36 0 9.3
sooooo how many eggs is this?? cuz whole eggs should have more fat then that.. the macros look off
Meal 2
100g Cottage Cheese 105 13.2 2 1.4
50g Peanut Butter 290 15 6 23
do you like avocado?? drop the pb for 1/2 an avocado if you can.. pb isn't a good fat source
Meal 3
Chicken 150g 150 30 0 0.2
Broccoli
Almonds 154 5.3 1.7 14

Meal 4
Chicken 150g 150 30 0 0.2
Broccoli

TRAIN

Pro Shake 200 40 2.4 2.3

Meal 5
150g Stake 322 30 0 21
Onions
Mushrooms
Broccoli
make this your last meal
Cardio 30 mins 5mph steady pace jog heart rate 139 4 time a week

Meal 6
300g whole eggs 441 36 0 9.3
make this meal five
Pro Shake 200 40 2.4 2.3

Total 2653 275.5 14.5 82.8

Not sure if the macros are right

where did you get these macros?? did u use fitday . c o m

[lca]

here is the keto diet please advise

kcal pro carbs fat
meal 1
300g whole eggs 441 36 0 9.3

6 whole eggs

not sure if the macros are right

what about the other diet thanks for the help