Looking for Macro Advice : veganfitness


Hey everyone, long time lurker but this might be my first post…

tl;dr What macros should a 200lb male vegan who exercises 4-6 days per week target?

I’m an experienced vegan (vegetarian since 2011, vegan since 2017) and I don’t really have any “problems” per se, but I constantly kind of struggle with my macro balance. I am 35 and I currently weigh about 200lbs with an easy 10lbs to lose. My target weight is probably around 190 but with more lean mass than I currently have, so not looking to make any HUGE changes, just looking for sustainable targets. I workout 4-6 days per week, a wide variety of things from lifting weights, HIIT workouts, running, cycling, etc… really anything to stay active and ready for life.

My current macro targets are geared towards losing about 1/2lb per week, which I think I’m doing but also building muscle, and are:
~1950 calories
~98 g protein
~244g carbs
~65g fat

My diet is geared towards natural whole foods, lots of salads, mostly tofu and tempeh for protein (sometimes Tru plant based protein powder, absolutely delicious), lots of low oil roasted veggies, garbanzo beans, etc… I’m no pillar of great nutrition but I think generally the foods I intake are plenty healthy enough. I also generally eat a little more on days when I workout, depending on the intensity of the workout and how hungry I’m feeling.

My question is, does anyone have any advice on how much many calories and how much protein I should generally be taking in? Depending on what calculator I use I get numbers from 2,600 calories and 213g of protein to 1,650 calories and like 60g of protein given the same inputs, which is INCREDIBLY confusing.

Thanks in advance for the help!



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