protein intake / calorie intake

[firej_13]

Should I be consuming 250 grams of protein a day while staying under 1800 calories. I'm currently 210 lbs 14% Bf. 180 bmi. Goal is 195 lbs 8%

[--->>405<<---]

at 210 and 14%bf u have 180.6lbs LBM

u should eat 1.5 - 2g pro per lb LBM

270g - 360g protein for ur LBM

ur BMR, however, is 2133cals which means u should NOT eat 1800cals. when cutting u should eat above ur BMR by 100-200cals to preserve LBM and not affect ur metabolic rate IMO. if i were u id cut around 2200 - 2300cals. if u run a low carb diet (my pref) then by default ur protein is gonna be around the 2g per lb LBM mark to keep cals in the ballpark.

[firej_13]

Thxs

[firej_13]

So 360 g of protein and 220/ cal

[firej_13]

SSuggested carb intake ?

[firej_13]

2200 cal *

[gbrice75]

2200 calories sounds like a decent starting point. I'd go right in the middle of the spectrum with 320g protein. Fat around 60g or so. Carb intake can vary depending on what your plan looks like - i.e. carb cycling, or same calories/carbs every day. For what should be obvious reasons, I very much prefer the former. That will put your carbs in the 100g area on what I'd consider moderate days. You can probably even bump that to 150g. I would run a few consecutive low carb days (under 50g, mostly if not all fibrous veggies) followed by 1 high carb refeed (about 350g).

My .02

[firej_13]

Thanks for the info