Nutrition & Recovery | Podcast Ep 466 – Leaning Out Based on My BMR Calculation

Author / John

34 Min Listen

In this episode the Crew dials the voicemail to answer a question from a loyal Power Athlete Radio listener:

Quick nutrition question, I started a cut 2+ weeks ago and my weight has been flat. My BMR is 3150 calories and I am eating 2650. I’m 40% CHO, 35% PRO, and 25% Fat as I do not feel too great on fat. Am I just being impatient and if so, when should I start to pivot? Goal is 212 down to 195.

Too many people just eat to consume calories, try dining for a change.

Similar to using a formula to calculate your 1RM without actually benching, the BMR.com calculator cannot be trusted.

The Power Athlete Nutrition Ninjas join John and Tex for BMR, burning fat, and of course, banter. The @TrainHeroic training feeds bring a question targeting leaning based on an estimated Basal metabolic rate (BMR), the minimum number of calories required for basic functions when the body is at rest.

Is 2 weeks long enough timeframe to see leaning out results? How do I find my actual BMR? Where do fats, carbs, and proteins factor into my daily energy expenditure? How much should I decrease the calories if I do not see my abs here soon?!

Read Now: Body Recomposition: Playing the Metabolic Market by Ben Skutnik

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Have you been squatting on questions for John, Luke and Tex? Maybe you have asked around, and just can’t land on a straight answer. Take a breather, give us a call, and let us do the leg work.

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Tagged: BMR / Calorie Balance / Calories / Carbohydrates / Leaning Out / Leaning Protocol / Nutrition / Nutrition Coaching / protein

AUTHOR

John

John Welbourn is CEO of Power Athlete and host of Power Athlete Radio. He is a 9 year starter and veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition and records his podcast, Power Athlete Radio, every week with over 800 episodes spanning 13 years. You can catch up with John as his personal blog, Talk To Me Johnnie, on social media @johnwelbourn or at Power Athlete Radio.