BMR formula is pretty standard for everyone. there obviously be a bit of variance due to different metabolisms. the train of thought is Lean Mass is what burns calories. Lean Mass is everything in your body that is not FAT. muscles, water, bone, etc..
the post i made above calculates the amount of lean mass u have based on 30% body fat. i over estimated ur bf% in order to give u slightly less lean mass than u said u have in order to make sure we dont have ur calories set too high, but also to show u 2000cals for your weight is too little. when u use BMR to predict maintenance cals u can run into error because u have to use an activity multiplier to figure out your TDEE. these multipliers tend to be on the high side.
just FYI here is the sticky that deals with TDEE and BMR but i suggest u go the route i set up for you.
http://forums.steroid.com/nutrition-...penditure.html
i will calculate ur maintenance calories at 25% body fat here:
290lbs 25%bf
290 x .75 = 217.5(pounds lean mass)
217.5 x 15 = 3262calories (rough maintenance)
DEFICIT = 3262 - 500 =
2762cals (the number u should start at IF you truly are 25%bf and 290lbs and have no idea thru trial and error what ur actual maintenance cals are)..