only way you're actually going to drop fat and gain muscle is if you're eating a bunch of protein and working out hard. (and keeping the rest of your diet clean).
So you have 2275 BMR avg.
Let's say you decide to go for 1.5-2.0 g of protein/(lb of lean bw)
now you have 144*1.5 = 216 g of protein/day
or 144*2.0 = 288 g of protein/day
Let's say you decide to go for .35 - .45 g of fat/(lb of lean bw) (I do much more, but I also make sure it's good fats and I reduce my carbs overall for that too).
you have 144*.35 = 50.4 g of fat/day
or 144*.45 = 64.8 g of fat/day
Now say you took the 1.5 and the .45 from above. Your total calories from that is 216 gProt * (4 cal/gProt) + 64.8 gFat (9cal/gFat) = 1447.2 cal
So you have 2275cal - 1447.2cal =827.8 calories left. These calories in carbs are 827.8 cal /(4 cal/gcarb) = 206.95, or 207 g of Carbs.
So if you made those choices those would be your macros (216 P, 64.8 F, 207 C).
However, you may choose to take in MORE protein, as much as 288 g, but then (if you keep fats constant at .45), you would have to take off some carbs, namely get only 135 gCarbs/day.
Essentially you fix how many fats/proteins you want and carbs make up the rest of your calories Keeping in mind that protein and carbs have 4cal/g, and fat has 9cal/g
What I like to do is setting up a very ideal goal which I try to hit but then setting up an alternate so if I do deviate from the best one I don't end up TOO far off.
Keep an eye out for your overall calories too on your counter.
I used your BMRavg, though, and not with a +-250-500 calories because I don't know how you want to handle that. I think you want fatloss so you'd have to eat at a deficit (-250 would be my best guess, so essentially you only have 2000 cals to play with)
Hope this helped. best of luck. reply if you have any questions
