Need a hand with my calories and macros

[zaaca]

So I've been reading up on calculating calories and macros, I must admit it's a little overwhelming at first but I think i'm starting to get it.

Do these figures look about right??

I'm 21 years old, 189Lbs, and around 15% BF (estimation)

I lift weights at the gym 4 times a week and cardio 5 times a week.

I work in sales as a day job so it's not overly labor intensive.

Trying to cut at the moment for summer.


CALORIES - 2,487

PROTEIN 212g (not 280g.... ****)

CARBS 136g

FATS 86g

[phal]

I would personally cut out about 100g of protein and use it for carbs.

[Dujin77]

Looks pretty good, out of curiousity what is your maintenance?

Edit: Your numbers only add up to 2166, use the extra for more carbs.

[ParsonBrown]

CALORIES - 2,487

PROTEIN 212g (not 280g.... ****)

CARBS 136g

FATS 86g

This is only 2166. I think u forgot to up the carbs. My opinion, don't make it hard on the exact numbers - you will never get exactly those values everyday. I would start with approx 2500 @ 200g P/200g C/100g F....you can tweak all of these plus/minus 10g and still be fine. Try it for a few weeks and adjust as needed for preference and weight loss if that is your goal.

[zaaca]

Cheers guys, will add those carbs! My maintenance is around 3000 so 2500 is about a 20% deficit.
I'm terrible at maths so this calculator I have is getting a flogging.