difficulty figuiring some carb/fats/protein/calorie things out page

[CDC]

This is my first post..great site , have been on reading a lot and still a little confused

so i figured my bmr with 3-5 days of exercise to be 2749 calories--i do crossfit 2-3 x /wk , play basket ball 1 x and am on feet at work all day moving around(walking slowly)

body fat is about 14%

weight is 176lbs, so 151 lbs of lean body mass..

so 151x .7----105 g protein x 4== 422calories
100 g carbs x 4 ===400 calories

rest has to come from fat? even if i eat 100 g of fat x 9==900 calories

still only around 1800, that is a 1000 below bmr..

i am trying to lose some body fat around mid section--do these numbers seem correct...also having a hard time getting to that much fat ...is an apple with almond butter ok before bed

any help would be great..thank you

[Neckhammer]

This is my first post..great site , have been on reading a lot and still a little confused

so i figured my bmr with 3-5 days of exercise to be 2749 calories--i do crossfit 2-3 x /wk , play basket ball 1 x and am on feet at work all day moving around(walking slowly)

body fat is about 14%

weight is 176lbs, so 151 lbs of lean body mass..

so 151x .7----105 g protein x 4== 422calories
100 g carbs x 4 ===400 calories

rest has to come from fat? even if i eat 100 g of fat x 9==900 calories

still only around 1800, that is a 1000 below bmr..

i am trying to lose some body fat around mid section--do these numbers seem correct...also having a hard time getting to that much fat ...is an apple with almond butter ok before bed

any help would be great..thank you

Eat fatty meat and you get about 3 to 1 fat to protein by calories. That gets you about 1300 calories right there....cream in your coffee? another hundred...butter on your veggies another 200....butter in that post work out tater...another 200 ....you get it. And since your CFing and working so hard you may even bump up to 1g of protein/lb of lean mass and everything gets even easier to get calories in.

[CDC]

Eat fatty meat and you get about 3 to 1 fat to protein by calories. That gets you about 1300 calories right there....cream in your coffee? another hundred...butter on your veggies another 200....butter in that post work out tater...another 200 ....you get it. And since your CFing and working so hard you may even bump up to 1g of protein/lb of lean mass and everything gets even easier to get calories in.

Fatty meats? I eat mostly grass fed beef and free range chicken , butter instead of coconut oil? Usually eat fruit after workout for fast release carbs not potatoes

[noodletoy]

i only eat 1500-1600 cals per day and of those around 900 are fat cals. it's not hard to do once you get the hang of it. breakfast was broth with 2 tablespoons of butter, seaweed and an egg. there was tallow with the broth. that was 300 fat cals just right there.