2200 Calories okay?

[Sawye]

Hi i'm
91-90 Kg heavy
180 Cm Tall
31 Years old

I tried to calculate my mainstance and a few sites told me that i should eat around 3000-3200 calories to lose weight

You think 2200 calories are okay?

I planned to go 4-5 Days a week to the gym for 1.5 hour with cardio 15-20 minutes.

[xsquid99]

3000-3200 sounds really high, that level of calories probably got you to where you are today. So yeah, I'd say 2200-2400 is probably a fairly sustainable calorie level for you to lose weight.

To figure out your macros you can just take your target bodyweight (in pounds) and multiply by 0.8 to get your protein grams, multiply by 0.4 to get your fat grams, and then fill the rest of your calories with carbs or whatever combination of macros you prefer. Remember 4 cals per gram for both protein and carbs, and 9 cals per gram of fat.

[Thetoplesschef]

3200 sounds high, but 2200 sounds too low as well. You're looking to cut or just to maintain? I you're doing gym 4-5 times a week plus cardio your maintenance must be way more than 2200.

[SuicideGripMe]

3000-3200 sounds really high, that level of calories probably got you to where you are today. So yeah, I'd say 2200-2400 is probably a fairly sustainable calorie level for you to lose weight.

To figure out your macros you can just take your target bodyweight (in pounds) and multiply by 0.8 to get your protein grams, multiply by 0.4 to get your fat grams, and then fill the rest of your calories with carbs or whatever combination of macros you prefer. Remember 4 cals per gram for both protein and carbs, and 9 cals per gram of fat.

This x2.

[tadpole25]

I'd say ~2200 for cutting and ~2700 recomping. Use those as starting values. Then increase or decrease calories in small increments (i.e. 200) each week.

Whether you cut or recomp first is preference.