Calories/macros help

lonnie2086

I’m 33 years old 6’1 172 pounds. I lost 30 pounds by going to orangetheory 4 days a week and consuming around 1500 calories. I want to get lean muscle. What should my calories and Marcos be? Any advise is appreciated

cmriverside

Set your Goals to "Maintain weight."

For [general] macros: https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

sijomial

The calories that cause you to maintain your weight over an extended period of time - may take some experimentation.

Macros are very individual and can be very varied according to your esting preferences. I like the info given in the thread above as I enjoy flexibility and detest set percentages or gram goals. It also suits the MFP variable daily calorie goal in line with exercise better.

Pick a training program appropriate to your training status and goals (all muscle is lean and you haven't stated the degree of your muscle building / physique ambitions.....)
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1