yeah you really have to find out by experimenting your diet, like they say 4000 cals
but im on a cut and im 6'3 220 and i eat 2330 cals, 200g carbs, and 250g protein and it works great for...
bro you need more cals and protein. try 1600-1800 cals, and at least 150-200g of protein and maybe even at least 80-120g of carbs, youll lose alot of muscle with your diet, and watch that damn sugar,...