Looking at you IMO, I would say around 2700 cal, 50 pro, 40 carb 10 fat or so- I am on 2400 now and feel good. Start now. Food choices yam, oats, seedy berrys, vegtibles, chicken, fish(I like salmon for the fat) egg whites from real eggs. Try to eat food you look like a big guy.Prpotein shakes although convient do not fill you up or keep you satiated. Also oats keep you full longer. Go with this or play with the numbers to get them dialed in, and it will work.