So I am trying to come up with a typical meal plan for me, and then edit it when needed. However, I am having a hard time getting in to my calorie range. I have screenshotted what I have so far, it actually looks a lot like Scotts daily meal plan in his video. While plain, it is very easy to follow and keep at it, which is why I wanted to do it.

Here is the SS: http://prntscr.com/k85whk

I can;t seem to go higher than that calorie intake. Any suggestions?

 I don't use this format for food. But it says goal 4200-4700 calories is that correct?? But on your avatar it says Lose Fat for your goal. At your weight with light work outs your TDEE will be around 3200 calories. If you drop that down to 2700 calories that will be a pound a week. Add some walking for 45 min 5-7 days that is another 1/2 pound. You can lose 1-2 pounds a week at that amount.

Now about adding more calories. I didn't see any protein shakes! Maybe I missed it but times when Im bulking and Im 500-1000 calories short I make a shake with some greek yogut, strawberrys, oatmeal, with milk or almond milk and some strawberry proetin. You can add alot of healthy foods and calories in a short time. Or use milk, chocalote protein, I add table spoon of chocalate syrup, oat meal, bananas and peanut butter.

But yes you don't want to be to low, start at 200-500 below maintaince. Once you slow down add more work outs, or some light carido. Once you slow down then maybe drop another 200 calories. With your weight just in brace the idea it will take well over a year or more to come down at a healthy level. Once the food cravings come in go get some pizza and wings, a burger and fries but keep it below your maintainces calories at 2700. The goal is to not hit a wall and keep you on the path of losing weigth and gaining muslce. I hope this helps.

I am not sure how many calories I would burn doing his 12 week home program. But it is a HIIT circuit. I am not sure wether to categorize that hard workouts or light workouts in the meal planning, which is why I went with hard workouts 6 times a week. Thats where the 4100-41xx came from. As for protien shakes, I can;t really do those currently, most due to I'm spending all my money on the food itself. Which shouldn't be a problem soon, but right now it is very tight.

Great input from @Zeke_BE!

With the @mealplan calculator, I would go with moderate activity 3-5 times a week - even though the workouts are intense with the home program, you're right, you're probably better off starting with the moderate option, and then going up or down in calories as needed. That way you're more conservative and won't start in a massive surplus if you're not actually burning that many calories.

Also, are you sure the number you chose is for fat loss? Or was it muscle gain? Which is your main goal first off?

I'm guessing you will still have to increase the calories a bit though - looks like protein and fats are the macros that need increasing so maybe try adding...

• Protein: Tuna, more eggs, more milk (easy calories).
• Fat: You'll get this with the eggs and milk if you go with regular milk, then try adding some peanut butter, maybe some avocado, maybe some seeds, some oil if you're not already.

Once you make the change to moderate exercise that will have an impact on how many calories you need for a good deficit.