Does anyone know of an accurate website that has a BMR calculator on it? Ive tried various sites and im getting different results. Im trying to find how many calories i should be eating a day. Thanks!
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Been consistent then inconsistent so I am going in 6 days a week for the next 7 weeks till i head to Bali.
I need to stay on top of everything at the moment
Things have been a bit tough and the gym has been a good place to fix my head.
5 split with day 6 letting me work through my feel good day routine or some pb lifting.
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I used this one to break my plateau
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Not sure if this helps, I use an app called Cronometer. It was recommended by my trainer. I have mine set to lose a pound a week and seems to be working (as long as I hit my targets). Great for tracking macro nutrients and having an idea of calorie allowance. The free version lets to scan barcodes, which the others donāt do.
Heres my progress for today.
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You donāt need an BMI and thereās no way you can estimate body fat correctly outside a doctorās office.
You can use this excellent calculator to get your macros.
All you need is your weight, movement/lifestyle habits and training schedule.
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Feels good to be back in the swing of things after missing most of March/April due to my back.
It still isnāt feeling 100% at all, but Iāll get there. Last week off was helpful.
Speaking of - time for back day.
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I use this too and itās awesome. I do have a tendency to obsess about my entries a bit haha
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Home gym, 30min, leg day workout. Wasnt too bad but enjoyed tempo
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Thank you for the website!! I just checked it out. For the cutting phase i am looking at 1980 for daily calories. 1880 cal is what i would need if i was in a coma. I eat around that much now (sometimes even lower) which could explain why i feel dizzy and fatigued and light headed. So im going to increase my calories.
Protein should be 250gr - not sure how to get that. Im at about 150gr a day now and thats with 2 protein shakes a day. But the fat and carbs i am already doing. So thats great!
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Yes it is an excellent calculator Iāve used it loads.
Your protein will be ~1-1.5g/lbs bw.
If youāre looking to build muscle as you lose weight, donāt set your fat to high and carb to low. Use indifferent or higher carb. Youāll still be in a deficit.
Protein sources, make em filling. Protein bars only in need. Chicken, broccoli, wholegrain pasta and breads, oats, all excellent sources and they will provide satiety. Donāt forgot protein from these non-meat sources, they add up to a lot if you eat real foods.
Try and not go under the calories. Itāll drain you and youāll fall off your diet/exercise routine. Most important thing is maintainability. You need to have enough energy for your daily life plus training.
I know you often stay up overnight. So do I. Cycle your calories on those days, make sure you get enough nutrition cos you burn more when youāre awake than when you sleep. When you catch up on sleep another day, you eat a bit less.
Good luck, glad you found the link helpful!
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It said I need 1500 calories if Iām in a coma but then because I put I work in an office I need 1500 to cut weight. 
It does have my protein higher and carbs and fat lower than my fitness pal.
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Itās funny AF all you guys are quoting the coma thing lol itās called TDEE. Total daily energy expenditure.
Anyway yeah, since you burn calories sitting in an office and using your beautiful brain, youāll lose weight if you consume your BMR.
I think you might not have factored in your workouts yet tho? The running and stuff, that should put your numbers up a bit (or you really short and I am way off, but I donāt think so haha)
Yeah fuck mfp. This thing is made by weigthlifters and has a whole science behind it, look it up itās there in the menu, how they came up w the calculations. In the past you had to do it all on your own, they didnāt have the calculator. Itās great. 
Also now that I think about it, for you guys who do a lot a lot of cardio, you should put your activity level one up. Cos activity is basically cardio.
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Gotcha, Iāll redo it and choose the next level up and see what I get. I choose the second option cause it had the part about an office job. I just thought the coma part was funny 
And Iām pretty short- 5ā3 I canāt reach the top shelves in stores 
I gotta climb to get things sometimes
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Todays workout complete 
Legs - upped my leg press to 180lb (45lb plates x4). Pretty excited about that!
20 min cycling
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Me too! When I first started using it, I erroneously had it set to GAIN a pound per week. I was perplexed on how I could be eating so much and still losing weight, then I realized what I didā¦ oops. Took me 2 weeks to correct and start losing weight.
One critical thing that I didnāt realize at first was to enter your weightloss on a regular basis so the targets recalibrate. But now, piece of cake!
I got my teen son using it, heās a big boy and has been losing weight since he started. We keep each other honest and motivated to keep logging. 
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Todays workout complete
1 hour of cardioā¦
20 min elliptical
20 min cycling on fat burning setting
20 min of incline treadmill walking
Weekends are rest days as i work. Looking forward to some recovery time 
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Started a PPL workout yesterday, to get back into a routine. Pull last night, push today. Still trying to work around this lower back thing, but Iāll get through leg day tomorrow and go from there.
The gym is coming together, and @Faugxh I got the bigger tank set up and have three baby fish in there to start so I have workout companions
. A tiger Oscar, a bala shark and a pleco all which will get pretty big. Any name suggestions guys. 
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Todays workout complete
1 hour of cardio
Thats literally all i could do since i didnt sleep last night due to not having a nurse for my son. Glad i did something tho!
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