Need help with Calories.

[GoldenGlovesBoxing]

I am currently trying to gain some lean muscle mass while cutting down on fats as fast as possible. In about a months time. My specs are as follows:

Height: 6'2
Weight: 198
Age: 16
Body fat %: 15%

I want to get down to about 11% while gaining or maintaing lean mass.

With my specs in mind, where should i range my calorie intake?

Thanks

Also any other tips that i need to remember that are key for fat loss and maintaining all lean mass possible would be great!

Thanks.

[FitnessPhotos]

While your body fat is is a good range, you have alot of weight on you already for being 16. Your BMI is 25.4, which puts you in the 90th percentile for your age group, but you aren't obese at 15% body fat you are considered 'at risk' based on averages; your average weight at 16 is suppose to be 133 to 189.

Your BMR suggests that you need 3,195 calories a day to sustain your weight with a moderate level of activity (2,927 if you are not active). I would consider a diet in the 2,800 calories per day range to get you down to 180 with the following guidelines:

The United States Department of Agriculture suggests that approximately 50% of your calories come from carbohydrates, about 30% from fats, and approximately 20% from protein sources. 1 gram of protein has about 4 calories, 1 gram of fat has about 9 calories, and 1 gram of carbohydrate has about 4 calories.

With a moderate level of activity, you need 349.6 grams of carbohydrates, 92.3 grams of fat, and 139.8 grams of protein per day for 2,796.9 calories to maintain your goal weight of 180 pounds.

At your age nutrition is very important, your body is still growing and while you can certainly wokr on a diet plan to suit your needs, just make sure you are hitting all the right bases in the process. You can work on building muscle mass and leaning out while also reducing your weight.

[GoldenGlovesBoxing]

For all my stats, isn't 140 grams of protien a little low for me?
I hear eat a gram of protien for ever lb of weight.

[kardon]

I also have a calorie concern. I'm around 5'10, 140 pounds. Today's nutrient intake looks like this so far:

Calories: 2188.568
Fat: 99.3214g
Carbohydrates: 239g
Protein: 159.3564g

It feels like I'll have one more meal before going to bed. My goals are to increase strength and size. My protein looks decent, but my calories look too low. What are some good calorie dense foods that I can eat if I want to bulk up?

[Insex]

Originally Posted by GoldenGlovesBoxing

For all my stats, isn't 140 grams of protien a little low for me?
I hear eat a gram of protien for ever lb of weight.

You can make little tweaks here and there to your caloric intake. The information that FP provided is great to follow. But just remember that every body is different, so we all have different needs in different departments.

A gram of protein for every pound of body weight is good to go by. Just remember to go by moderation, and to not over do anything. Too much protein is hard on the liver and kidneys.

[FitnessPhotos]

You aren't looking to build muscle mass, you are trying to lean out - I would say that 140g is fine for "maintaining" muscle mass while giving you the flexibility to reduce your calories to lean out.

[Conan Stevens]

Forget what the US dept of agriculture says, 1st off they want to sell more of their goods, 2nd since when did the Dept win a figure/bodybuilding/sporting event?

There is a very good e-book available called "Burn the fat feed the muscle" written by a competitive BB that has been personal training for 15 years or something.

It is the ONLY diet book that I have read (except Dan Duchaines) that I am in total agreement with this guy covers everything.

If I were you I would just concentrate on a good bodybuilding diet with natural foods only - you will loose weight if everythign you eat comes direct from an animal or from the ground. And put on more muscle, at your height 220lbs at 10% OR less would look good.

As you train hard th efat will come off, just get a little bigger and everything will work out well for you.

Oh yeah, eat more protein - 1gram per pound should be enough - but I always add more.