Help with how many calories is needed to lose fat

[armyranger516]

Ok guys i am 25, 288lbs, 6ft, Body Fat around 25 to 30%. I have been weight lifting for years since High School. I was 320lbs back in High School, i started to do some cardio and got down to 175lbs, now i am back up to 288. I did not eat right to get to that weight so i lost a lot of muscle.

My question is what is the recommended calories that i should be consuming to drop fat and weight. My goal is to get to 200lbs and at least 15% body fat, maybe 10% by the summer. My friends say 2500 calories at 50 Protein, 30 Carb, 20 Fat. I know what to eat but am not sure how much and when. I get up 5Am and am fall asleep at 9 or 10. I have to workout at 5pm. Anything would be well appreciated.

 

[SpyWizard]

500 cals below your maintenance requirement..

what is that??

depends on your activity level and other factors..

 

[SpyWizard]

TDEE Calculator

 

[armyranger516]

Thanks! I greatly appreciate it! Love the Atheist quote!

 

[ianbell121]

it is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men. This doesn't really make too much sense - are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don't work - but do give us a starting point.