Hi everyone,

I'm new to all this and am currently trying to tone up my body and get leaner, but am having lots of trouble doing so. I'm currently 25 years old at 6'0, 210 lbs.

I was wondering if anyone could give me input on the calories/fat/carbs I should be intaking daily. I've seen ranges anywhere from 1,800 - 2,600 recommended calories online, and just as wide ones on fat/everything else, and am very confused.

Over the last 3-4 weeks I've been averaging about 2,200 calories daily, and about 60g of fat. I've been running between 2-4 miles 3-4 times a week, and lifting twice weekly. However, after only losing a couple of pounds I gained it all back somehow - I am at my wits end as to why. It seems like I've put in a decent amount of work for little to no result.

Would anyone be able to give me some feedback as to what sort of diet changes I should be working towards? I know I'm not going to have a super body any time soon but I'd like to just get the chub off and get a bit leaner. I'm willing to put in the work to get there, just confused as to where to go from here.

Thanks very much everyone