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07-17-2012, 02:35 AM #1
I Need help creating a coloric deficit to drop weight and lower body fat
This seems simple and probably is but I always get frustrated trying calculate my BMR. I don't need it to be exact, but a ballpark would be nice. Within 100 calories give or take.
33, male, 6ft, 220lbs, 18% BF.
Looking to do a 4 month drop to 190 lbs. Don't mind losing muscle along with fat, but still want to be wise about it.
From what I have researched My BMR is any where from 1800-2200. This is where the frustration comes in. That's too big of a range for me to work from. I need to know how many calories to cut per day to create a deficite of roughly 500 calories a day/2500 a week.Last edited by Judah; 07-17-2012 at 04:01 AM.
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07-17-2012, 03:48 AM #2
Mate, read the stickies TDEE and cutting 101.
Whatever the match Mcardle formula gives you you should take off 10% and go from there. I suspect you will be about 2800 at a guess!NO SOURCES GIVEN
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