hi guys i wonder if you can help i've been trying to lose fat so i can start building lean muscle but i've become skinny fat and i don't know what to do when i work out my bmr on the website it comes out at 2650 and i've been eating 2103 calories per day which consists of 244g protein 236g carbs and 20g fat my weight is 191lbs any advice on how many calories i should be eating and how to break down the macros to get out of this skinny fat state would be appreciated thanks 

@Jamieprice1998 First thing you need to do is increase your fat intake man. That's waaaaaaay too low. Fat doesn't make you fat, so don't be afraid of it. For us guys, fat is important for healthy testosterone levels.

Are you still a newbie to lifting? If you are, it might be a good idea to reverse diet back into eating at maintenance or in a small surplus to start making more gains, while still losing fat at the same time.

Do you know what your bf% is?

@scott_herman Hi Scott thanks for the reply I’ve been lifting for about 6 months now

I’ve been trying to change the amount of calories that I eat a few times my body fat percentage is about 13 percent and I want to get abs but I know I need a lower body fat than that

how much fat would you suggest that I increase it to?

@Jamieprice1998 Well, you should be able to see abs at 13% body fat.. but if you are skinny fat, nad holding most of your fat in your torso, it's kind of normal that you can't see them.

But the fact you are at a skinny fat stage also means it's pointless cutting more, because you will just get skinnier, and chances are your abs could still be hard to see because your body might tend to store as much of the fat it already has around your torso, and lose more from other areas.

I think if you start adding a bit more mass, your body will start dealing with the fat you have a bit better, and if you make the gains lean, then as you add muscle with minimal fat, your fat levels might actually drop too becausse your overall fat is distrubuted over a bigger frame. The beauty of newbie gains!

I would try to get your fat up to around 70g - 80g at least. That would be a good start!