71" 227lbs and 23%BF. BMR 2037 and TDEE 3428. It's a low calorie diet with a refeed every 3-4 days. I'm doing it for three weeks to drop weight then slowly bring back up my calories to the normal number.
Oh my god bro. You're going to kill yourself. First of all, if your BMR is 2037, then your TDEE is ~2900. Not 3400. The "rule of thumb" is to start at your TDEE (~2900) and work down 200 cal every 2-4 weeks until you see 1 lb/week. To experiment further, you can go down even more by 200 cal increments until you get to 2 lb/week. Obviously, you want to do this fast. So you think by going 700 cal below your BMR, not TDEE, but BMR, you think that will give you better results. Well, I can tell you that not only are you loosing your MMI, but you are essentially anorexic. Again, my 5'2 110lb wife eats more than that to cut. Right now she is doing 1200cal 150P/90C/65F. Please go do some research on proper dieting. Also, you are 23%bf. You don't need refeeds. Refeeds are for people with low bf% such as a body builder looking to show who is <10%bf and has low leptin levels. They carb load to spike the hormone in their metabolism to promote the continuous fat burn. You are no where near that level. Where in the hell did you hear a re-feed takes place every 3-4 days? Sorry to shake your tree here man, but it seems you need to hear it. You don't know what the hell you are doing in the least bit. Eat 2500 cal. That's 400 under your TDEE. ~190C/260P/80F. That comes out to about 2500 cal. It might seem high to you, but you are bigger. 5'9 227lbs 23% needs a more than myself at 5'9 183lbs 14%. A maintenance diet should look like ~300C/200P/100F. Do as you will. This is a slow process. Diet and weight loss does not happen over night or a few weeks for you to get on a scale. Hate to break the bad news, but it's the truth.