cutting diet help please...need help with macros

[im9boss]

age: 26
height: 6 ft.
weight: 190
bodyfat%: 10-11%
weight training: 6 days a week
cardio: 45min. 5 days a week



my goal is to drop bodyfat. keep and gain muscle. My first concern, i need help with carb and fat totals for the day. my protein is 280g. what should my total for carb and fat be? currently my fat is around 35g (sometimes lower if i stick to chicken and fish). and carbs are around 300g.

[YoungGunsNY]

well what's your tdee? if you're not sure how to base your macro intake - do a percentage split based on your tdee

for example - tdee of 3000 - 20% of 3000 (600) - 2400 cals
2400 cals @ 40pro:40carb:20fat ratios
1g protein = 4kcals, 1g carb = 4kcals, 1g fat = 9kcals

2400*0.40 (40%) = 960/4 (kcal/pro) = 240
2400*0.40 (40%) = 960/4 (kcal/carb) = 240
2400*0.20 (20%) = 480/9 (kcal/fat) =53

SO if your tdee was 3000, to cut - you'd consume 2400cals and if you split it at 40:40:20 - this would be your ideal macro intake:

240g protein
240g carb
53g fat

[YoungGunsNY]

Also when making your food combos - IMO - higher fat proteins go better with brown rice (salmon, steak), while lower fat go better with oats/sweet potato (egg whites, chicken, tilapia)
^all based on the GI of the carb source .. if you want me to explain -say so..

fats - fish oil with every meal except pwo is a great way to get those extra grams of fat ..30 was pretty low .. i don't think i'll ever go below 50g..ever..