how about over 45 issue? cannot cannot cut no matter what. OP, Check out this thread if you haven’t already: Emma-Leigh, Calculating Calorie Needs and Macronutrients: http://forum.bodybuilding.com/showth...hp?t=121703981 You can use MyFitnessPal.com, Fitday.com or Livestrong.com to track your intake. Protein = 4 calories per gram Carbohydrates = 4 calories per gram Alcohol = 7 calories per gram Fat = 9 calories per gram Mix and match in order to hit your macros. Personally, I'm able to drop weight pretty good at 2300 calories a day. I'm a insulin dependent diabetic who fits the metabolic syndrome outline.