Rate my macro/calorie intake question.

[AERT]

Hello there, I just started weightlifting about <1 month ago.

3351 calories and 72 f/432 c/242 p. [19%/51/30]

The questions I have is this:
a) Do you think this is too much calories for me? I am 5' 11'' and 160 pounds currently. Previously I was on nearly a 3.8k-4k bulk and gained quite a bit of fat as you can see in my pics. I didn't really know about proper nutrition at the time.
b) Are the macros in the right range?

My apologies if this is the wrong place to post this.

[MrRakaJohn]

A good way to find your maintenance level is take your weight and X that by 15 (2400) and add 300-500 calories. Weight yourself every week and make sure you gain 1 - 2 lbs, if you gain more subtract from 2700-2900 and and if you don't gain enough add more and so on. As your diet stands right now your more then likely consuming to many cals and your protein does not need to be that high, aim for 1 - 1.2 gr per lbs of body weight. As for fats take your weight and X by 0.4 and that should be the range of fats you consume daily. Hope this helps, if not read the stickies...best of luck brah!

[AERT]

Thanks! This is what I figured.. I guess I just love eating =/ Today, I only ate 2950 calories so I will maintain this for a week and see how many pounds I gain and then adjust accordingly.

A good way to find your maintenance level is take your weight and X that by 15 (2400) and add 300-500 calories. Weight yourself every week and make sure you gain 1 - 2 lbs, if you gain more subtract from 2700-2900 and and if you don't gain enough add more and so on. As your diet stands right now your more then likely consuming to many cals and your protein does not need to be that high, aim for 1 - 1.2 gr per lbs of body weight. As for fats take your weight and X by 0.4 and that should be the range of fats you consume daily. Hope this helps, if not read the stickies...best of luck brah!

[andrerox80]

have you read the sticky on calculating cals and macro's?

[dannyrice]

Well protein requirements can be found more accurately if you know your BF% leading to your Lean Body Mass, which people will recommend 1g-1.5g of protein to LBM.

So at 160lb. with quite a bit of fat you say...I would think 242P is a too high, but just track your progress the same time at he end of every week, and adjust accordingly.

[AERT]

have you read the sticky on calculating cals and macro's?

Yes, I've read it multiple times.
I got 2756 to maintain on Harris-Benedict, 2745 on Mifflin-St Jeor, and 3376 on Katch-McArdle. I took the average and got ~2950. So that means I need to consume 3500 calories, correct?

@dannyrice: Yup my BF % is 13-14 the last time I got it checked (about 2 months ago so maybe not accurate?). And I have reduced my protein intake to 200.