I wanted to calculate my daily calorie intake and I bumped over
Harris-Benedict formula, but when I use it I feel like it grossly overestimates what my calories should be (I know that because I already eat less than that and cannot lose weight).
Also, is there a formula that takes in consideration the body fat?
UPDATE: I'm 5.9 and 78kg with ~12% body fat. My goal is to drop to ~6% and mainly get rid of the extra fat from my abdominals. I train 3 times a week and my training consists in bar training and 2x 30 minutes treadmill (4 minutes jog and 1 minute spirit) plus an 1 hour jog on my third day. (I usually burn around 500kcal in the 30 minutes and 850kcal in the 1 hour jog) I also have an abs routine which I do in all three days.
I have been trying for a few months now to lose that 6% body fat and build muscles but it seems that I hit a dead point.
Any advice is much appreciated.