Can someone help me on my Calories please!!! HELP PLEEEASE!g

Right ill start off by setting the scene:

I am NOT a bodybuilder. I am in fact a runner and fitness athlete. I run at least 3 days a week, swim 1 day a week and circuit train 1 day a week. I have worked out over thelast two weeks calories i have burned over the course of a week merely from excersises are the following:

Week 1:-

Mon - 426 Calories (Running)
Tues - 431 Calores (Circuit Training)
Wed - 349 Calories (Swimming)
Thurs - 543 Calories (Running)
Fri - 431 Calories (Circuit Training)
Sat - 267 Calories (Running)

Total Burned - 2447 Calories

I over trained this week and cut out one day of circuit training

Week 2:-

Mon - 543 Calories (Running)
Tue - 523 Calories (Swimming)
Wed - 236 Calories REST DAY (Walk)
Thurs - 597 Calories (Running)
Fri - 330 Calories (Circuit Training)
Sat - 617 Calories (Running)

I have worked out calories burnt for swimming and circuit training using online calculator and for running i have used walkjogrun.com mapping my runs and entering my pace and weight etc.

I was running 500 calorie a day deficit along side this training. My stats currently are 6ft 5, 236 lbs, 27% bf. I have a feeling i was in too much of a deficit with my training and running 500 calorie a day deficit in my diet. I do a desk job also. I rn 60% Carbs, 25% Protein and 15% Fat.

I would really appreciate anyones help. I have previously only used Katch and Mcardle formulas to work out calories and have been eating 2700 calories a day. I want to lose about a 1lb a week without feeling run down and over training which i think i clearly am doing at the moment as my diet is clean but not enough calories i dont think.

Not sure whether to run my maintenance calories of 3200? If this is even correct.

Sorry thats way too much maths for me!

Can i ask - have you been losing, and if so how much.
Does 3200 = steady weight

What is your diet, when do you train? What other stressors do you have in your life.

To me all that maths and science actually masks the fact - every one of the calculations is an estimate, working with an estimated calorie intake, based on an assumption of metabolic rate.

also ratios are great - but there is more to becoming lean than ratios - unfortunately actual foods eaten and when are important too.

Feeling overtrained, as well actually being overtrained is not necessarily a product of training itself - its a product of your life in its totality :)

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!

No real stressors i do a desk job. I eat 5 meals a day. Im a bit anal about things and need a plan to follow or ill just slip into eating ****.