I lift 4 days a week and do cardio 5 days a week.

Well having info on your caloric intake would be helpful. What's your goal set at?

I am starving with very little energy.

Exercise less.

Your protein goal is very high - perhaps excessive. You'll feel like crap if you eat too much protein.

What are your goals ?

More carbs in the morning or before you workout. Have a good snack with some protein right after your workout. Look at my diet--I follow a similar regimen. I walk, eat breakfast, workout have most of my snack after my workout. If I didn't load up on carbs before the workout and snack after I would be beat. Do carbs before workout protein after.

try a protein supplement like a shake or bar.

@ 38% BF and 210lbs your lean body mass is ~130 pounds. Ideally, you should be getting at least 1g protein per pound of LEAN BODY MASS and 0.35-0.45g fat per pound total body weight.

So for macros, your protein should be at least 130g and fat at least 74g. Fill in the rest however you want (carbs or whatever). Don't worry about going over on fat. Your body needs it! Maybe, as someone else mentioned, with 200g protein you aren't getting enough carbs to give you the energy you need for all you do.

I agree with Carrie. You can try to manage the fat by using a supplement but the 74g is about right. Also, according to recent research, at 38% body fat, you only need 651 calories (31 calories per lb of fat) to sustain your current lean body mass. Of course, you should never go below 1200 calories otherwise you will never get your nutrients. You could be overtraining with your 2 per day workouts. You should know that chronic dieting and overtraining will make your body produce more Cortisol (stress hormone) and your body will cling to your fat and counter your efforts. I now have to keep my workouts to around 1 hour trying to minmize cortisol production.

Maybe try 3 - 4 days of weights with a 10 minute HIIT cardio warm-up to mobilize fat, then do cardio on your non-weight days. Again, 10 minutes of 'bust your butt' HIIT then 40-50 minutes around 140bpm on your heart rate monitor. There are other supplements you can use to help with Fat mobilization.

So, I should keep my calories where they are but with more carbs? And only 3 - 4 days of cardio? Or up my cals, carbs and fat?

I think 1600-1800 calories should be what you eat WITHOUT exercise. Your BMR is about 1650. If you workout, add the workout calories to your daily calorie goal.

All of them? Lol. On leg days that's alot of food. I've never added every exercise on here because it's seems tedious. I just go in and add every lift I do and eat the extra allotted calories?

You could try just upping the carbs and keeping the calories the same and see how you feel.

OR--You don't need to add your workouts to the exercise log if you don't want to----But you can get away with more calories and still lose weight. Figure out your TDEE and go from there. Your BMR is around 1650. To figure out how much your TDEE (or maintenance) is, you multiply your BMR by an activity factor:

1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Light exercise or sports 1-3 days a week)
1.5-1.6 = Moderately Active (Moderate exercise or sports 3-5 days a week)
1.7-1.8 = Very Active (Hard exercise or sports 6-7 days a week) <

---

I'd say you are here.
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

For weight loss, subtract a certain amount off of your maintenance ( usually ~20% is recommended, but if you have a lot to lose you can go higher).

So if you take 1650 x 1.7 you get 2805. That's how many calories you would need to maintain your current weight while still doing as much physical activity as you are doing now. Say you eat 2000 calories a day... That's a 800 calorie daily deficit, which is a 1.6 pound loss per week. For a 2 pound loss per week you would eat 1800 calories daily--which is sort of what you are doing now. I guess it all depends on what you feel your activity level is on where you want to set your calories.

Does that all make sense?

Edit to say: If it seems like too much food, just cut down on your cardio. Lift 3-4 days a week and use a 1.5-1.6 activity factor and subtract 20% to get your deficit. It can take a while to find what works the best.