Calories burned durng the day, nutrition, exercise, lifting 10 pts for best?

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bigkicker2

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I want to know how many calories I burn per day on average without taking into account the calories burned during exercise. This obviously will be an estimate and I will attempt to provide you with as much information as possible to make an accurate estimation. This is to help me plan my meals accordingly so I can create a calorie deficit.

1. 5'11" Male
2. 220 LBS @ 21% body fat (still can run sub 13 in the 100 tho... but would like to be sub 12 again)
3. RHR about 80
4. 23 years old

I do 45-60 minutes of cardio per day (sometimes only a 15 minute interval sprint workout).

I lift hard for an hour per day 4-5 days per week.

Hopefully someone can give me an estimate. 10 pts for the most detailed (ie best). You wont get 10 pts for only posting a google link.
 
10 pts is not a motivation, helping changing someone's life is.

"I want to know how many calories I burn per day on average without taking into account the calories burned during exercise. "

What your curious is finding your BMR (Basic metabolism rate). I just happen to know this... and you do now!

I plugged in your spec's;

Your BMR is 2,184. So that's doing nothing but sitting on your ass all day. I provided a link so you can further inquire.
 
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