Macro nutriments repartition

gladiator_99T

Hi everyone,
I am 35, 188cm tall, 102kg , exercing since many years hitring the gym 4 times per week, i have already good muscle quality but with 30% fat.
What is the repartition of the macronutriments to keep the muscle and loose fat ? my Target is to be 90kg with good muscle quality and volume.
Actually i am setting a plan to 2500 calories.
Thnx in advance

cmriverside

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

Retroguy2000

This recommends 122g-153g protein. I'd suggest the high end of that range since you're lifting and hope to build muscle.

https://examine.com/protein-intake-calculator/

How did you measure your body fat %? If it truly is 30%, you'll probably want to target at least 1 pound per week loss.