need to find my calorie burn for ON and OFF days.

[Tlolec the toilet]

i used these two sources. are they accurate?

lean mass: Calculate Your Lean Body Mass!

calories burned: Calorie Know-How: Get The Equation Right To Get Results!

how many extra calories should i add for workout days?

this right?
Athletes should increase their total caloric intake by 250-500 calories per day to gain weight.

and this?
Athletes should decrease their total caloric intake by 500 calories per day to lose 1 pound in 1 week.

how do i know what my metabolic rate is when i'm working out?

[MuscleScience]

i used these two sources. are they accurate?

lean mass: Calculate Your Lean Body Mass!

calories burned: Calorie Know-How: Get The Equation Right To Get Results!

how many extra calories should i add for workout days?

this right?
Athletes should increase their total caloric intake by 250-500 calories per day to gain weight.

and this?
Athletes should decrease their total caloric intake by 500 calories per day to lose 1 pound in 1 week.

how do i know what my metabolic rate is when i'm working out?

First you need to calculate your Basil (baseline) metabolic Rate. Which I think you have the calculator above for that. I generally us that because for most of the day you are "at rest," or basically not exercising.

Then on training days, you use a TDEE calculator or "total daily energy expenditure"
And figure out how much you burned that day. There are all kinds of helpful calculations out there to take your BMR and TDEE and combine them to formulate a weekly calorie guide.

I generally think they less complexity you put into the better at retention one will be though.

Hope that helps

[Tlolec the toilet]

I've got a high affinity for details and can get fixated on them. i usually feel most comfortable about an undertaking if i know everything about it. -what can i say? i was raised by a woman.
you've probably already seen this thing, but it's what i'm using day to day. it's got a filter drop down to so i can look at only one kind of option, like carbs if i want to. it's not a flawless presentation and that's why it's really just for me.