216lbs, 30%ish bf 26yrs old, how many cals?

[paintballproam]

posting on behalf of my buddy
hes 26
5'8
216lbs at about 30%bf

how many calories a day should he get? and what should his macros be?
goal is weight loss

he weight trains 3 days a week and does 45mins cardio 2-3 times a week, has a non physical job.

 

[RottenWillow]

posting on behalf of my buddy
hes 26
5'8
216lbs at about 30%bf

how many calories a day should he get? and what should his macros be?
goal is weight loss

he weight trains 3 days a week and does 45mins cardio 2-3 times a week, has a non physical job.

I'd carb rotate 1800 to 2100 total kcals daily, depending on activity level. About 170g of complete proteins for his lbm accounts for 680 of his total kcals everyday, so that only leaves him 1120-1420 kcals remaining. That'd make the protein macro about 35% with carb and fat percentages dependent upon the GI's of the carbs he selects.

If he sticks totally to very low GI carbs (under 45 GI) he can eat more of them, especially if he is using an OTC carb partitioning product. I've dropped fat pretty fast eating 50% carbs, but they were all ultra low GI's.