Need help bros, will rep & whatever else need be

suighja · Apr 16, 2012

Need help bros, will rep & whatever else need be

I have a spreadsheet I use that calculates all that stuff. I plugged in 186lbs (I usually give myself a 3lb water weight factor variance), and this is what I used when I was at 189lbs.

Scale Weight - Estimated Water Weight 186
Weight kg conversion 84.36818082
Base Cal Requirements 1625.808126
BMR (Base Cal Req x Activity Level(1.4)) 2438.71219
Cal Deficit % 20
Daily Maintenance Calorie Intake 2438.71219
Weekly Maintenance Calorie Intake 17070.98533
Daily 1lb Fat Loss Calorie Intake 1950.969752
Weekly 1lb Fat Loss Calorie Intake 13656.78826

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fwiw - 189

Scale Weight - Estimated Water Weight 189
Weight kg conversion 85.72895793
Base Cal Requirements 1639.40229
BMR (Base Cal Req x Activity Level(1.4)) 2459.103435
Cal Deficit % 20
Daily Maintenance Calorie Intake 2459.103435
Weekly Maintenance Calorie Intake 17213.72404
Daily 1lb Fat Loss Calorie Intake 1967.282748
Weekly 1lb Fat Loss Calorie Intake 13770.97923
Click to expand...

thank you, so that puts me around 1900 for rest days, would you / anyone recommend doing the 2500 cal for training days that IF uses? or stick to 1900 each day?

Need help bros, will rep & whatever else need be

suighja Well-Known Member

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Need help bros, will rep & whatever else need be

suighja Well-Known Member

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