I can eat 5000 cals and loose fat or eat 5000 cals and gain fat, based on my carbs 120 to 150 carbs a day i can lean out even on 5000 cals. When i get over 200 carbs a day thats when i put excess fat back on.
If i really wanted to cut fast , for me it be 3500 cals and low carbs 80 to 100 a day, you still wanna eat enough food to keep your body running properly, it takes about 3 days for your thyroid to slow down, from not eating enough, so keep that in mind when you diet, keep tricking your metabolism and keep your carbs low. I was really shocked when i started eating more food, i was under eating for a long time.
Obviously this is what works for me, so it may not work for all .
Hear are 2 days this week there all the same i eat the same daily , and im set for 4800 cals a day, usally exceed that by 200, but i loose fat with these macros, but i superset everything, and usally put 1.5 hrs in of workout daily, and i dont do alot of cardio, next to none.
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