Need a little help with calorie maths

jester77

I'm trying to sort out my diet, need a little help
Height: 180cm
Weight: 85kg
Age: 28

Goal:
First, get weight to around 75kg by end of April (12 weeks)
Second, reduce body fat to 10-12% and increase lean body mass

To achieve the first part of my goal I need to have a daily calorie deficit of about 850 to 900 calories

I currently going to the gym 3 days a week.

I'm currently trying to calculate how many calories I need to eat and how many I need to burn. I created an account with Fitday and according to that I burn 2,700 calories per day without going to gym. I walk 25mins moderate pace to work (desk job) and 25 back again. Apart from that the only other exercise I get is gym. Does that sound about right, thought it sounds high?

How do I calculate how many calories I burn during weight training?
I do nine different exercises, goal of 3x10, usually burning out around 24-28 on most.

I'm currently doing low intensity cardio to get the body in shape but in 2 weeks I'll start high intensity interval training. I'm able to calculate through Fitday low intensity but not high. Can I rely on the threadmill to tell me my calories burned or is there a formula to calculate this?

Also for lunch I have either tuna salat or a wheat bread with tuna, cheese, tomato and lettuce. Is there somewhere I can look to get calorie values for food types so that I can calculate how much I am eating?

Plan is for 6 meals, should they be of equal portion or better to have the main meals (breakfast, lunch, dinner) a little large, i.e. 400/200 instead 300/300?
And the days I'm not training should I be reducing my calorie intake as that would mean only eating 1800 calories on those days according to Firday?

Thanks!

jester77

Anyone

Chris P Duck

jester77 wrote:

Is there somewhere I can look to get calorie values for food types so that I can calculate how much I am eating?

http://www.caloriesperhour.com

http://www.calorieking.com