Cutting Diet...Any advice would be great!

[jypoll]

2345kcals is your resting expenditure, im sure your TDEE is over 3000kcals maybe around 3200 or so with your stated training program,
if you want to do 90% of your TDEE you should be eating 2900-3000 cals
also remove about 30% of your carbs on non-training day

i am 195 15%BF and i eat 2200 cals a day but i am aiming for a 800 or more kcals deficit

[Times Roman]

2345kcals is your resting expenditure, im sure your TDEE is over 3000kcals maybe around 3200 or so with your stated training program,
if you want to do 90% of your TDEE you should be eating 2900-3000 cals
also remove about 30% of your carbs on non-training day

i am 195 15%BF and i eat 2200 cals a day but i am aiming for a 800 or more kcals deficit

Not so sure mate!

If you take a look at step #2, your activity level is based on weekly output, not daily. Yes, it does say total DAILY energy expenditure, but the formula is based on weekly activity level, and then averaged for daily consumption. A body grows only during rest, and on non workout days, it seems counter intuitive to cut calories when your body is trying to grow. It seems to me your caloric intake needs to be stable.

Step 2
Calculate your TDEE (total daily energy expenditure). This will tell you the average number of calories you burn based on your BMR and your daily activity level.

Sedentary = BMR X 1.2 (little or no exercise and a desk or still standing job)
Lightly active = BMR X 1.375 (light exercise or sports one to three times per week)
Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
Extremely active = BMR X 1.9 (hard daily exercise or sports and a physical job, or twice a day training for an athletic event such as for a marathon or intense competition)

there is nothing in the formula that indicates you calculate a different TDEE based on activity level for that particular day. It appears to be a weekly average, broke out by day.

http://forums.steroid.com/showthread...gy-Expenditure

I've always calculated a single TDEE. If this is NOT correct, please show me the error of my ways, with your supporting reference included. Not saying you are wrong, but i need more to go on than "say so".

Let me know?

Cheers
---Roman