BMR / TDEE questions.... Thanks in advance

[tripmachine]

Hey everyone I had a few questions..

My TDEE - 3491 (based on active 6-7 times a week... I actually am doing cardio in a.m. for 45-60 mins and weights at later in the a.m. for 1 hour then 30 mins more cardio... so I calculated 1.725)

My BMR is 2024 (6'1 227 lbs 34 yo... )

So here are my questions:

1. I am trying to lose weight.... 227 is retarded... I want to be around 200 lbs. How much under my TDEE should I be eating?

2. Is my TDEE pretty accurate?

3. if I'm doing 1.5 hours of cardio (HR up around 140-150ish the whole time) + 1 hour weight training 5 days a week... does that sound like 1,400 calories? Since that's the difference of my BMR


Thanks for any help!

[Times Roman]

Hey everyone I had a few questions..

My TDEE - 3491 (based on active 6-7 times a week... I actually am doing cardio in a.m. for 45-60 mins and weights at later in the a.m. for 1 hour then 30 mins more cardio... so I calculated 1.725)

My BMR is 2024 (6'1 227 lbs 34 yo... )

So here are my questions:

1. I am trying to lose weight.... 227 is retarded... I want to be around 200 lbs. How much under my TDEE should I be eating?

2. Is my TDEE pretty accurate?

3. if I'm doing 1.5 hours of cardio (HR up around 140-150ish the whole time) + 1 hour weight training 5 days a week... does that sound like 1,400 calories? Since that's the difference of my BMR


Thanks for any help!

your TDEE is only an ESTIMATE.

unless you have verified it by eating at your calculated TDEE for a month ish and proven to yourself no changes at the scale, then you won't know for certain.

Here's what I'd do. Drop your caloric intake to 2800 cals for two weeks and see what happens. remember to eat enough protein. not to exceed 1.5 grams per pound of lean body mass.

if after 2 weeks, no weight loss, then reduce 100cals/day for a week and see what happens.

rinse and repeat, until you do see movement on the scale.

Your protein intake remains constant during this time.

if you feel fatigued during the cut, you can try switching from complex to simpler carbs that you would typically find in fruit. this switch alone often times will provide more energy and improve mood.

Try that and see what happens

[tripmachine]

Awesome thanks for the help TR... Appreciate you taking the time to assist me, that means a lot. Today will be the first day I am going to count my calories using Fat Secret calorie counter on my phone. I will take all of your advice into consideration and try to see what works! Please if you don't mind will you take a look at my breakfast? It is a total of 674 calories... One thing I plan on changing is the oatmeal. I will get PLAIN OATMEAL instead of these packets that have added sugar so please excuse the added sugar this morning as that is all i have until I get plain oats later today. Anyway 2 packets oatmeal + truvia/cinnamon for sweetener and 4 scrambled eggs with 1/2 cup cottage cheese scrambled in them.

Thanks TR for your expertise and time! I have before pictures of myself and I will add them when I'm brave enough... I actually had a thread in members pictures about 5 years ago 25% bf to 10.5% now i'm back to probably 30% bf.. UGHHHHHH

[tripmachine]

damn i just realized 25g of fat for my first meal..... obviously the fat is too high. blah this whole diet changing thing will be a challenge but I got this. I'm guessing I should do 1 egg + 6 whites ?

[Docd187123]

damn i just realized 25g of fat for my first meal..... obviously the fat is too high. blah this whole diet changing thing will be a challenge but I got this. I'm guessing I should do 1 egg + 6 whites ?

Nothing wrong with that provided it doesn't put you over your planned calorie deficit.

[Roughneck82]

Yes yokes are calorie dense but have good nutrition in them. I'm 6'2" and 250 15%. I eat for breakfast 1 1/2 cuts oats, 2 cups blue or black berries, 10 egg whites and 2 whole eggs scrambled. But I divide everything up into two meals one 30min before gym( 1st meal 3:15am) then right after gym at 6am. I cook all my food for day night before, and write down all cals so I know before hand if I need to adjust something.

[Deal Me In]

damn i just realized 25g of fat for my first meal..... obviously the fat is too high. blah this whole diet changing thing will be a challenge but I got this. I'm guessing I should do 1 egg + 6 whites ?

This is what I'm currently doing and yes, it's a pain in the ass but you have to find out what your TDEE is so you can move forward. Until you determine that, you're just guessing.