Macronutrients and BMR values

[RyanBroo]

So my Bmr for 16 year old, 6'1 and 185 pound me with a bodyfat of 16%

is:

2300 calories maintence
1800 calorie SPLIT

Which turns into...

720 protein/40%/180 grams
720 Carbs/40%/180 grams
360 fat/20%/ 43 grams

Then if I put that into a schedule..

7:30 Wakeup
8:00 Meal 1 - 36g Protein, 60G Carbs, 7G Fat,
11:30 SCHOOL LUNCH (2 Meals) - 72G Protein, 14G Fat,
3:30 Meal 2 - 36g protein, 60G Carbs, 7G Fat,

4-6 WORKOUT
Post Workout Shake (24G Protein, 4 Carbs, 1.5G Fat)

7 Meal 3 - 36G Protein, 60G Carbs, 7G Fat,
9 Meal 4 -36G Protein, 36G fat,
11 Sleep

All things should add up without the protein Shake. Then if I take

this guidline and add in food's, it should look like with food subbed in..

7:30 Wakeup
8:00 Meal 1 - ,
11:30 SCHOOL LUNCH (2 Meals) -
3:30 Meal 2 -

4-6 WORKOUT
Post Workout Shake (24G Protein, 4 Carbs, 1.5G Fat)

7 Meal 3 -
9 Meal 4 -
11 Sleep

Could someone help me sub the food in for the proper values? But besides this does all my math/everything else look right? Thanks In advance, Ryan

[JohnnnyBlazzze]

Whatsup man, are you trying to put on weight and add muscle mass?

[RyanBroo]

No this is currently a cutting diet, doesn't it look right?

[--->>405<<---]

I get ur BMR @1892
TDEE @2900

The deficit u create u want to be from ur tdee.. U need to eat above BMR..

How many days/week u lifting? Cardio?

[RyanBroo]

4 days a week with 45 minute cardio jog.. for cutting, So is my plan all wrong?

[--->>405<<---]

Double post

[RyanBroo]

What? How..

[RyanBroo]

Anybody know if my math is correct?

Math used for the BMR:
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
= 66 + (13.7 x 84) + (5 x 185) - (6.8 x 16)
= 66 + 1150.8 + 925 - 108.8
= 2033

Then I would multiply it by my activity making it..
=2033 x 1.55
= 3151.15

So then I am cutting which would make my calories at around 2500.

I think I found my error, does that look correct now?

[--->>405<<---]

At 185 and 16%bf id cut @2000-2200cals.. I get ur tdee @2900..

2100cals would prob be a good place to start.. U can do 40/40/20 or a low carb diet.. I prefer low carb keeping carbs at 20% of total cals.. This allows for decent fat mobilization..

320g pro
100g carbs
47g fat

This is a 60/20/20 split.. Keeping protein high will also be muscle sparing while in deficit.. Just my opinion..