Wondering if I did BMR right?

Shrek211

New member
I did the BMR from the form and came up with 4019 calories to maintain my current weight. So if I wanted to lose weight cut the calories down by 500/day? I am currently trying to lose body fat but keep muscle. I am currently 6'0, 245lbs, 26 y/o, and lift hard 4-5/week for currently 3 yrs. I am a pretty strong guy, but need to lose the extra bf. Thanks for the help.
 
I did the BMR from the form and came up with 4019 calories to maintain my current weight. So if I wanted to lose weight cut the calories down by 500/day? I am currently trying to lose body fat but keep muscle. I am currently 6'0, 245lbs, 26 y/o, and lift hard 4-5/week for currently 3 yrs. I am a pretty strong guy, but need to lose the extra bf. Thanks for the help.

Do u know you BF% ?
 
Not 100% sure. I am guessing 20-30%, range. Most of BF is in my belly area.

How about your activity level, are u sedentary (little or no exercise)

lightly active (light exercise/sports 1-3 days/week

moderatetely active (moderate exercise/sports 3-5 days/week) ?
 
your bmr is just above 2000 caloreis.. 2053...

so your tdee should be 3183..

so you should be eating 2600 calories to drop weight

300g protien
150g carbs
88g fats
 
How about your activity level, are u sedentary (little or no exercise)

lightly active (light exercise/sports 1-3 days/week

moderatetely active (moderate exercise/sports 3-5 days/week) ?

I put very active, due to lifting heavy. I am also a Firefighter so we train every shift in full gear in 100+ heat in FL, so i thought that would be most accurate.
 
your bmr is just above 2000 caloreis.. 2053...

so your tdee should be 3183..

so you should be eating 2600 calories to drop weight

300g protien
150g carbs
88g fats

Will my strength still stay the same or will it drop with the weigh?
 
do you lift every day?? do you train every day at your station?

if that's the case add 400 calories
 
do you lift every day?? do you train every day at your station?

if that's the case add 400 calories

I lift roughly 4-5 days/week. Yeah we do train at the station but just scenario's, 60% of the time in full bunker gear.
 
its really complicated.. there are diets out there that will preserve your strength while you lose weight.. but i would need to know much more about you..

also you'd have to become a client of mine..

what i can do here is critique a diet that you post.. if you go to my free diet advice page all the info is in the first post..

regardless.. send me some pics so we can figure out your bf....

3jdiet@gmail.com
 
its really complicated.. there are diets out there that will preserve your strength while you lose weight.. but i would need to know much more about you..

also you'd have to become a client of mine..

what i can do here is critique a diet that you post.. if you go to my free diet advice page all the info is in the first post..

regardless.. send me some pics so we can figure out your bf....

3jdiet@gmail.com

Just sent them to ur e-mail. Thanks for the help btw.
 
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