Calculating TEE (total cals)

[Nathan101085]

What do you guys use to calculate your TEE. Ive seen tons of online calulators ranging from telling me to eat 1965 cals if I "work out hard!!!" and eat 1047 cals if i dont work out and then ive seen calculators telling me im pushing 2800 cals a day. I'm 18 years old I'm between 5 feet 2 inches and 5 feet 3 inches My BF% is between 5-10, on calipers done by a personal trainer who a masters in muscle physiology (so i assume he knows how to do it) I was like 4.5% BF and on a Tanita machine i was 10% BF. I can see my abs really well though so i'm probably closer to 4.5. Anyway I weigh around 116 in the morning before breakfast and then between the day will range from 122 to around 118, (due to water food clothes whatever) Currently I'm looking to mostly maintain and maybe add a lil bulk but its more important to me that I keep my BF where it is than I put on any muscle. Currently I eat 1950-2100 cals daily and work out 4 times a week with 4 20-25 min cardio runs. I feel like I eat enough but does that sound low to anyone or sound about right? In any case whats a GOOD HONEST way to figure out TEE. Then what are some good maitnence calorie levels based on that?

 

[Toozee]

It's going to vary a lot depending on the person, that's why there are so many ways to calculate it.


aa general rule, you can start at body weight x 15 = total cals. for maintenace. Weigh yourself the same day every week, in the morning, first thing outta bed. This way there are fewer variables. If you're gaining or loosing, make an adjustment by about 200 cals. After several weeks, you'll have a good idea of what works for you.

-2z-