need help, want to get lean while not loosing mass

[mgs83]

well, i get this off bodybuilding.com....you enter info, and spits back these results

Step 1 - BMR Based On Weight

For Men: 1 x 99 Kg x 24 = 2373

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 2255 calories per day. This is equal to 94 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.80. This means that your approximate total calories burned each day is 4058.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 218 Grams Per Day.
Protein Calories: 872 Protein Calories Per Day.

Fat Grams: 68 Grams Per Day.
Fat Calories: 609 Protein Calories Per Day.

Carbohydrate Grams: 644 Grams Per Day.
Carbohydrate Calories: 2577 Carb Calories Per Day.

my TDEE 4058?? so 4058-500 = 3558 cals/day?? that still seems high if i am cutting, maybe around 3000 would be good?

could you give me a sample meal plan for a day given i am on a 3000 cal diet say 428 cal/meal??

[RoadToRecovery]

well, i get this off bodybuilding.com....you enter info, and spits back these results

Step 1 - BMR Based On Weight

For Men: 1 x 99 Kg x 24 = 2373

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 2255 calories per day. This is equal to 94 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.80. This means that your approximate total calories burned each day is 4058.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 218 Grams Per Day.
Protein Calories: 872 Protein Calories Per Day.

Fat Grams: 68 Grams Per Day.
Fat Calories: 609 Protein Calories Per Day.

Carbohydrate Grams: 644 Grams Per Day.
Carbohydrate Calories: 2577 Carb Calories Per Day.

my TDEE 4058?? so 4058-500 = 3558 cals/day?? that still seems high if i am cutting, maybe around 3000 would be good?

could you give me a sample meal plan for a day given i am on a 3000 cal diet say 428 cal/meal??

Dont use this calculator as your end all be all nutrition guideline. This is a very rough estimate using a calculator.
This calculator is not conclusive. I would measure it differently, but like i said, its just a
starting point.

Do you know exactly where your body fat % stands? If you can give me a specific number I can guide you in a more proper direction.
Unless you are face to face with a fitness professional doing a hands on assessment, you need to keep in mind that all advice on nutrition is otherwise just
a mere reference point that you need to work out on your own and find out what works for you. Caloric intake needs to be adjusted regularly to prevent any
type of plateau. Along with your work out regimen as well.

The more popular route is .5g of carbs per body weight, but in my experience that is way to low for someone who is not competing for a show.