Correct calories and macros for growth?

[Ironman404]

5'8, 205, 12% bf, 28 years old.

Goal is lean bulk.

Based on macro calculator online has me at:

3289 calories
404 carbs
60 fat
283 protein

Does this seems correct?

 

[Ironman404]

Bump!

Nobody wants to help fat little Ironman?

 

[Tkasch30]

I know that certainly isn't enough calories for me to grow...not even close. You have find out how many calories it takes for you to keep gaining weight

 

[Ironman404]

I know that certainly isn't enough calories for me to grow...not even close. You have find out how many calories it takes for you to keep gaining weight

Thanks.

I feel like the carbs are pretty high already...would you increase protein and fat?

 

[Tkasch30]

Yiur carbs are about 50% of yiur diet at 400 , I would not change that. Id just increase everything equally

 

[Ironman404]

Yiur carbs are about 50% of yiur diet at 400 , I would not change that. Id just increase everything equally

Thanks man...appreciate the input.

What would you say I should increase to as far as protein and fat?

 

[Tkasch30]

I usually go about 45-50% carbs, 30 protein, 20-25 fat. I'm eating 4500 a day right now so plenty of everything

 

[Ironman404]

So I'm thinking I'll bump it up to 100 g fat and 330 protein to start with.

 

[Asylum]

Thanks man...appreciate the input.

What would you say I should increase to as far as protein and fat?

Need to be at around 4,750 calories brother.
5'6" 205-215 I'm at 4,600

" The Shadows of Darkness Cannot Help You.... You have just Merely Adopted them.......... I have Lived the Dark, now I own the Shadows"
"MonstaAsylum"

 

[T-HAD]

How are you guys coming up with such a precise calorie count??? Is there a macro generator out there somewhere where i can put my stats in and see what it sais??....right now im just putting down as much as i can and the scale keeps moving up but id like to see some numbers....im 6'2 @ 273lbs 32 yrs old and bf%is probably around 16-20....thanks for any help