Keep in mind this is based on just maintaining your weight, this does not take into account exercise and activities that you are doing. I think your best bet is going to be adding and subtracting food choices until you find a good balance.
You said you also want to lose weight while gaining muscle it sounds. It's hard to do both you will prob want to focus on a low calorie intake while performing exercise to minimize lean muscle mass loss.
How long have you been doing what you are doing, i this a new program you are starting?
|