My caloric needs?

[kamauxx]

Greetings gents.

I'm currently trying to cut fat while still gaining weight.

I'm wondering how many calories a day I should be taking in and how much should be fat/carb/protein.

I'm 5'11
30 yrs old
209 lbs (220 lb goal)
Bf guesstimate is 15-17%

Also, I'm in the Marine Corps so I do cardio 5 days a week, burning plenty calories. I also weight train 4 to 5 days a week.

 

[roguemonkeyjr]

I would suggest using BMR calc and TDEE, and since you wanna gain and cut fat at the same time you're diet gonna hafto be super clean. Calculate youre stuff and post it up on here and we can help you some more

 

[kamauxx]

BMR is 2065.77
TDEE is 3562

 

[noway55]

I think you'd be better off focusing on lowering your bodyfat.

 

[kamauxx]

I am focused on lowering my bf. But I dont want to lose weight with that.

Also used my digital caliper earlier today and my bf is actually 11.9%.

The 16-17% is what the Marine Corps gets when they tape me.