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  1. #1
    Registered User mchadcota's Avatar
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    Calculating BMR for calorie deficit

    When calculating BMR, do you factor in resistance training? I’m trying to decide how many calories I should aim for. I’m 5’11 174 lbs and 11.5% bf 42 yrs old. I’ve hit a plateau of burning fat and I want to make sure I’m not overdoing calories. Most calculators say for moderately active person my BMR is around 2700 so I should shoot for 2200 cal. But does that 2700 calories include what I’m burning in cardio since it factored into the activity equation. Just kinda confused
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    you calculate your TDEE, not BMR

    calculators are just rough guesses - pick a calorie number and run it for two weeks while weighing yourself every day, then see what happens to your weight and adjust as necessary
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by mchadcota View Post
    When calculating BMR, do you factor in resistance training? I’m trying to decide how many calories I should aim for. I’m 5’11 174 lbs and 11.5% bf 42 yrs old. I’ve hit a plateau of burning fat and I want to make sure I’m not overdoing calories. Most calculators say for moderately active person my BMR is around 2700 so I should shoot for 2200 cal. But does that 2700 calories include what I’m burning in cardio since it factored into the activity equation. Just kinda confused
    Have you been counting calories? if not either do what the poster said to do or to totally eliminating guessing, for a week eat as you normally do and track THOSE calories. Since your weight has been stable that is your maintenance amount and a very important part of your information bank, this is the number you will use to determine how many fewer calories you need to lose fat
    If you don't get what you want you didn't want it bad enough
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    Registered User mchadcota's Avatar
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    Thanks a lot. I’m just trying to figure out why I’m hitting plateau. I started cut about a month ago and dropped 2.5 % in a couple weeks, according to INBODY, but the last two weeks my % has stayed same. I’m trying hard to not lose muscle. Guessing I need to drop calories a little.
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by mchadcota View Post
    Thanks a lot. I’m just trying to figure out why I’m hitting plateau. I started cut about a month ago and dropped 2.5 % in a couple weeks, according to INBODY, but the last two weeks my % has stayed same. I’m trying hard to not lose muscle. Guessing I need to drop calories a little.
    the initial loss is water weight. Be more concerned with losing fat than losing muscle. Enough protein and a solid training program and muscle loss isn’t an issue plus if you do lose some it comes back fast once you reverse diet later.
    If you don't get what you want you didn't want it bad enough
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    Registered User mchadcota's Avatar
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    Originally Posted by Tommy W. View Post
    the initial loss is water weight. Be more concerned with losing fat than losing muscle. Enough protein and a solid training program and muscle loss isn’t an issue plus if you do lose some it comes back fast once you reverse diet later.
    Great! Gonna keep protein up and lift hard. Thanks for the advice!
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    Originally Posted by mchadcota View Post
    Thanks a lot. I’m just trying to figure out why I’m hitting plateau. I started cut about a month ago and dropped 2.5 % in a couple weeks, according to INBODY, but the last two weeks my % has stayed same. I’m trying hard to not lose muscle. Guessing I need to drop calories a little.
    INBODY is garbage. In fact any BIA device is garbage. Do not listen to anything they say. The is no electronic device in existence that can accurately tell you what your bodyfat percentage is.

    Use the scale, the mirror, and a tape measure.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    I'd download and app like lose it. Buy a kitchen scale. Weigh and track all the food you normally eat in a week or 2. That would be a good guesstimation of your maintenance.
    Please respond..
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    Registered User mchadcota's Avatar
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    I appreciate the input! Just wondering if y’all think I’m doing this right. I’m 5 11 173 lbs and around 11% bf, 42 yr old. According to all the BMR calculators, for an active person my maintenance is 26-2700 cal. For sedentary person 24-2500. So I’ve been aiming for about 2000 cal a day and I factor in cardio in those calories. So if I do cardio and burn 300 cal, I eat around 2300 calories. I lift around 5-6 times a week hitting each body part 2-3 times a week. Does that seem like an ok plan to get lean?
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by mchadcota View Post
    I appreciate the input! Just wondering if y’all think I’m doing this right. I’m 5 11 173 lbs and around 11% bf, 42 yr old. According to all the BMR calculators, for an active person my maintenance is 26-2700 cal. For sedentary person 24-2500. So I’ve been aiming for about 2000 cal a day and I factor in cardio in those calories. So if I do cardio and burn 300 cal, I eat around 2300 calories. I lift around 5-6 times a week hitting each body part 2-3 times a week. Does that seem like an ok plan to get lean?
    re read post #3
    If you don't get what you want you didn't want it bad enough
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    Registered User mchadcota's Avatar
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    Originally Posted by Tommy W. View Post
    re read post #3
    I would do that but I don’t have a “normal” eating day. When I’m not cutting I eat whatever I want. So one day I might eat 3000 cal, one day 4000, one day 1200. I just don’t keep up with it. And it varies so much.
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by mchadcota View Post
    I would do that but I don’t have a “normal” eating day. When I’m not cutting I eat whatever I want. So one day I might eat 3000 cal, one day 4000, one day 1200. I just don’t keep up with it. And it varies so much.
    Re read it. It says WEEKLY. Your average daily amount is the number to look at and use. Add 7 days worth of calories and divide by 7. You can eat high some days and low some days just keep that average weekly number in check
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by Tommy W. View Post
    Re read it. It says WEEKLY. Your average daily amount is the number to look at and use. Add 7 days worth of calories and divide by 7. You can eat high some days and low some days just keep that average weekly number in check
    Gotcha. Also curious what you think. I can lose weight EASILY. So when I start trying to cut, the lbs will drop quickly. If I’m keeping my strength up and keeping protein at about 1gm/lb body weight, should I be confident that I’m not losing a lot of muscle?
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by mchadcota View Post
    Gotcha. Also curious what you think. I can lose weight EASILY. So when I start trying to cut, the lbs will drop quickly. If I’m keeping my strength up and keeping protein at about 1gm/lb body weight, should I be confident that I’m not losing a lot of muscle?
    Yeah you'll be fine.
    If you don't get what you want you didn't want it bad enough
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