when calculating ur maintenance cals we have taken into consideration the cals u burn for the day.

rough starting maintenance: LBM x 15

ur 231lbs 17%bf
231 x .83(%LBM) = 191.73lbs LBM
191.73 x 15 = 2875cals
2875 cals - 500 (deficit) = 2375cals

2375cals
60/20/20
356g pro
118g carbs
52g fat

plain enuff??