Nutrition Intake! Any tips?

kokevendingmachine

So, obviously I am doing something majorly wrong with my diet. It's almost been a year now and I still haven't reached a BF% level that I want (BF% enough to show 'em 6 pack, or look leaner, not thin )

I lift weights 3-4 times a week and have HIIT cardio days. I just don't know how to juggle my macros and whatnot. I drink protein shakes and have little amounts of sugar in a day. I don't eat white rice and have whole wheat bread as substitute. I cook my own meals and lightly pan fry meat in olive oil. I don't drink sodas, or any fruit juices, or anything sugar laden at all.

Here are my stats:
22 y/o, F, 5'4", 116lbs., Active lifestyle

This is what it says in the internet:
- you need 1970 Calories/day to maintain your weight, you should take 210 (40%) - 394 (75%) grams of carbohydrate for your energy needs. (55% = 289 grams, 65% = 341 grams)
- you need 1470 Calories/day to lose 1 lb per week, you should take 157 (40%) - 294 (75%) grams of carbohydrate for your energy needs. (55% = 216 grams, 65% = 255 grams)
- you need 970 Calories/day to lose 2 lb per week, you should take 130 - 194 (75%) grams of carbohydrate for your energy needs. (55% = 142 grams, 65% = 168 grams)
- you need 2470 Calories/day to gain 1 lb per week, you should take 263 (40%) - 494 (75%) grams of carbohydrate for your energy needs. (55% = 362 grams, 65% = 428 grams)
- you need 2970 Calories/day to gain 2 lb per week, you should take 317 (40%) - 594 (75%) grams of carbohydrate for your energy needs. (55% = 436 grams, 65% = 515 grams)

Too much information in Google is making me confused. What should I do?

MoreBean13

I would probably go with 1800 calories and 40C/30P/30F