2500 Calories?

[gvc3k]

on the excel sheet you provided it sais for me: to eat 2115 calories, burn 300 weight training, and burn 500 doing cardio. It also sais that my bmr is 1950. So If i follow that, I would end up way below bmr. I dont understand?

 

[pintoca]

on the excel sheet you provided it sais for me: to eat 2115 calories, burn 300 weight training, and burn 500 doing cardio. It also sais that my bmr is 1950. So If i follow that, I would end up way below bmr. I dont understand?

It is OK. In my case, for example:

My TDEE is 2951 cals
My BMR is 1951

Now, I eat about 2100 for 5 days and 2500 on 2 days

Everyday I eat 2100 and do lift and cardio (aprox. -800cals) I end up with a deficit of some 1700 cals below TDEE (you need to be below TDEE to loose weight).

The question with BMR is that: you CAN BURN as many calories as you want in a day, but you NEED TO EAT ALWAYS above your BMR. You will not trigger your Starvation mode by burning 5000 cals in a day, but if you EAT 500 cals below your BMR you will definitely starve yourself. In other words, the balance of the day is not a problem (it can be as negative as you want), as long as you ate above your BMR. The extra energy you need, since cannot be provided by the food you are eating will come off your reserves.

In a nutshell, to loose weight you have to:

1. ALWAYS EAT ABOVE your BMR
2. Create a Weekly deficit of some 3500 cals below your TDEE. This deficit is better created with activity, no with lack of food.

Hope this clears the question...

 

[gvc3k]

Yea that cleared it up. Thanks!