Calorie intake?

[ncw106289]

Lean bulk goal
Age 45
Current weight 205
Current body fat 25-30%

Goal body fat 15%

Please help! How many calories should I do per day and what should macros be set at?

THANK YOU!!!

[CommitmentRulz]

Read "Sticky: Calculating Calories and Macros - How To" at top of this forum.

Buy a food scale. Weigh EVERYTHING that goes into your mouth.

[AdamWW]

Read "Sticky: Calculating Calories and Macros - How To" at top of this forum.

Buy a food scale. Weigh EVERYTHING that goes into your mouth.

Although I agree with the sticky suggestion and also having a scale on hand, I think perhaps suggesting he weigh 'EVERYTHING that goes into his mouth' could be too extreme too soon.

OP is 5-8" and weighing 205, and probably very new to fitness. Rushing into weighing and tracking every gram of every last thing could lead to some mental fatigue around food which isn't necessary early on, especially with so much weight to lose. A great deal of progress can probably be made without being very anal about weighing, tracking etc. Keeping track of calories and macro ballparks definitely... but I think it's good to take things gradually in the early stages.

Also, OP, if you're losing this much fat while lifting, you're not 'lean bulking', you're cutting and gaining muscle.

[NxUrAvgMealPrep]

Although I agree with the sticky suggestion and also having a scale on hand, I think perhaps suggesting he weigh 'EVERYTHING that goes into his mouth' could be too extreme too soon.

OP is 5-8" and weighing 205, and probably very new to fitness. Rushing into weighing and tracking every gram of every last thing could lead to some mental fatigue around food which isn't necessary early on, especially with so much weight to lose. A great deal of progress can probably be made without being very anal about weighing, tracking etc. Keeping track of calories and macro ballparks definitely... but I think it's good to take things gradually in the early stages.

Also, OP, if you're losing this much fat while lifting, you're not 'lean bulking', you're cutting and gaining muscle.

^^this. take slow sustainable steps that seem minuscule to you, and in a years time you'll be further than you ever thought

[1MANU]

What Adam said. Don't think you are lean bulking either. At least you shouldn't be.

[ncw106289]

Although I agree with the sticky suggestion and also having a scale on hand, I think perhaps suggesting he weigh 'EVERYTHING that goes into his mouth' could be too extreme too soon.

OP is 5-8" and weighing 205, and probably very new to fitness. Rushing into weighing and tracking every gram of every last thing could lead to some mental fatigue around food which isn't necessary early on, especially with so much weight to lose. A great deal of progress can probably be made without being very anal about weighing, tracking etc. Keeping track of calories and macro ballparks definitely... but I think it's good to take things gradually in the early stages.

Also, OP, if you're losing this much fat while lifting, you're not 'lean bulking', you're cutting and gaining muscle.

Thank you for the advice, Very helpful

[ncw106289]

^^this. take slow sustainable steps that seem minuscule to you, and in a years time you'll be further than you ever thought

Will do, thank you