Calorie confusion

[genxlogics]

Dear Experts,

i am trying to see who much calorie i am burning so that i can manipulate my calorie intake for deficit.

i am following Arnold's blueprint to cut with cardio every day (20 min cardio at around 70% HR). once or twice i do HIIT inform of small bouts of sprints.

tread mill can help you to watch your burnt calorie but how do i know how much i am burning in my weigh lifting routine?

is there a number i can use as a gross calorie burnt during weight lifting?

i weigh 78KG and consuming around 150g of protein with low to moderate carbs and low fats. actually i am trying to follow the calorie deficit mode but getting hard time to watch my burnt calorie during weight lifting sessions??

please help !!

 

[Masonic Bodybuilder]

You need to first calculate your TDEE. Here is a good site to get you started...
https://tdeecalculator.net

 

[muskate]

You need to first calculate your TDEE. Here is a good site to get you started...
https://tdeecalculator.net

This is a good starting point.

You need to record and keep track of everything you are eating for a few days and calculate how many calories you are eating. If your weight didn't increase or decrease - that's your basic metabolic rate (including activity).

If you weight went down, your basic metabolic rate is more then that. If it went up, your basic metabolic rate is less then that. Make sense?

The calorie calculators will give you a good estimate, but won't be 100% accurate.

 

[LevButlerov]

You need to first calculate your TDEE. Here is a good site to get you started...
https://tdeecalculator.net

This is a hella good and complete tool to use - I am sure that it alone will already answer many of your questions.