Calorie Intake and Grams of Protein

Nutrition
1

What’s up guys? I am 240 with 20% Body Fat. I am a athlete. My goal is to get down to 215. I workout 4 days a week. How many calories do I need to take in order to maintain the 240 weight? With that information I will then know how many I need to cut out.

The other issue is with the amount of protein I need to take to build muscle. I believe it is around 250g-300g a day but am not too sure. Any information will be greatly appreciated.

2

250-300grams should be fine. i weigh about the same as you and it is working fine for me. Manipulating the other macro nutrients is the difficult part.

Find the Harris-Benedict calculator to determine your resting metabolic rate, then subtract 10% to lose weight, adjust accordingly from there.

3

Thanks man