Hi, Coach. I am currently doing a TurboFire/ChaLEAN Extreme hybrid (intense cardio/strength training). I have been so confused about how to handle my nutrition. I burn about 2300-2500 calories on days I do cardio, and 2100-2300 on days I strength train. I aim to eat around 1600 calories day. If I do as you suggest and eat maintenance calories on lifting days, I’d have to eat around 1000-1100 on cardio days. Would it be ok to eat 1600 throughout the week and use the weekends as cheat days? What’s the most beneficial way to handle that?
The calculator below will figure out your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation, which is a widely accepted equation used for calculating this number. Your BMR is the number of calories that your body burns at rest to do all of the things it needs to do to keep you alive and functioning properly. Your activity level is also factored in to estimate how many other calories you burn per day in addition to your BMR. The answer given is the total of the two and should be, for most people, a pretty close estimate of your daily calorie maintenance level.