Setting Daily nutritional goal

mdrury

I am trying to set my daily nutritional goals and I must say it is very confusing. I went into the Bod Pod at my local gym and I did get some helpful results. My resting metabolic rate was 1750 calories/day because I do pretty much sit all day at work. They guy from the bod pod said I should take in about 2500- 3000 calories per day on days I work out. I do a combination of weight lifting cardio and yoga. The bod pod guy also said I should take in about 140 grams of protein per day but he did not say how much fat or carbs I should take in. I weigh 206 and I am 6'1". I would like to get to 185 pounds but most importantly I would like to lower my fat percentage which the bod pod says is 30%. Any help would be appreciated
Mike