I would guesstimate you are at around 15-16%. At 6 feet tall and 168 pounds, you need to put on more mass. If you cut now, you will look very skinny. The good news is your body fat is at a point that adding additional mass shouldn't create too much additional body fat assuming you eat wholesome foods and track your macros. For your height, you should be able to bulk up to around 180 to 185 pounds and still be relatively lean (in the 15% body fat range).

John

You're body fat is probably around 10-12%. You just need to add some more mass. I would definitely hit a lean bulk from here! 💪 

Hey John and Scott,

Thanks for the reply and I will take on board your suggestion and start a lean bulk. My TDEE is 2750 so should I just aim at 3250 calories a day? and is 40/30/30 a good macronutrient ratio? I'm still not sure which one is the optimum for me. Appreciate your time guys!

I would aim for 3,000 cals unless its hard for you to gain weight eat the 3200 cal. (TDEE always aims a little higher when calculated )As for your macros youtube Scotts macro count and follow that. For sure 1.5 grams of body weight for protein.

@xarnoldasx I agree with @Zeke_BE, start with around 3000-3100 calories and go from there. If you need to add more calories you can. As for the ratios.. you are on track so far with protein. I don't necesarilly calculate according to ratios.. just go by what feels best. For example, maybe try these numbers to start with...

Protein: 230g (920 Calories)

Carbs: 300g (1200 Calories)

Fat: 100g (900 Calories)

Total Calories = 3020

That could be a good starting point if you handle your carbs well and it gives you plenty of room to keep adding calories when you need to. What do you think?

Awesome! You are welcome, let us know how they go 💪 

hi I'm 6ft 185Lbs my avg daily intake is 1,753 calories.

Fat 82 grams

Carbs 147 grans

Protein 108 grams

I would like to drop fat not weight and maintain lean muscle. What ye think?

Thanks

1753 calories seems extreme to me. Calculate your TDEE and if you want to lose fat fast then eat 500 calories BELOW your TDEE and maybe adjust your macro nutrient ratio to 40/30/30 (40% carbs, 30% protein and 30% fat) and i'm not sure if you exercise but you should, go to the gym or if you really want to lose fat fast then do HIIT, the most basic HIIT one is the running one, you can look it up :)

When you say extreme what do you mean? I feel like I eat a lot and am never hungry. I exercise a good bit. Weight training and field sports

What calories shud I need consuming?

Extreme meaning if your eating alot and not feeling hungry that means your probably around 2500-2800 cals min. Find out your TDEE and start with 500 cal below that. youtube up Scotts macros and find your BMR and TDEE and you can peice this together

Definitely seems low for someone of your build, even if you want to cut. However, if you want to lose fat and just maintain muscle, you will drop overall weight as well (e.g. you will get lighter). If you are new to lifting, you may be able to drop fat but gain muscle so you stay at the same weight, but in that case you would need to be in a surplus.

Your protein is too low as well, especially if you want to maintain as much lean mass as possible. You should be eating 1.2g-1.5g protein per pound of lean body weight, if not of overall body weight.

How long have you been training?

I must be eating more than that because I am not losing weight/fat. I have done weight training on and off (never more than 3 months at a time) for a few years.