Help with calories and BMR :(

[tom5933]

I'm having a lot of trouble figuring out a good amount of calories to cut on. Right now I'm about 193 and around 15-16% bodyfat. I life 3 days a week and do cardio the other 3 days and then Sunday off. What do you think would be a good amount of calories on WO days and on Cardio only days? Also I'm taking Dermacrine and Gear from Needto. Thanks for all the help.

 

[rikishi]

Calculate your maintenance calories and subtract by 500-800 calories. That is good for a cut. Hopefully this helps.

HOW TO: Calculate Your Daily Calorie Needs

 

[tom5933]

How's 2100 for WO days and 1900 Cardio days and 1800 totally off days?

 

[rikishi]

What did your maintenance calorie total come out to?

 

[joe d]

why start from scratch with a calculator? cutting is simple. take what you eat already and clean out all the crap that is not wholesome food. see where that gets you, then if you need to go lower start shaving off 10% of your carbs from each meal. as you drop weight you will need to keep shaving as your progress starts to slow. just keep yourself moving in the right direction.