Dietary Needs...kinda long

[uthscsa19]

Well this is my second go around at trying to get fit. The first attempt lasted about 8 months and took me from weighing 285lbs to 230lbs. That was a year ago, and now I'm back up to 250lbs. College graduation, relocation and the adjustments that go along with that deterred me from working out and maintaining the healthy lifestyle that I had adopted.

While I still remember a lot of the fundamental aspects of what I was following, I'd still like some input on how many calories I should be eating, and my macro break-down or those calories if I wish to lose around 2lbs of fat per week (so drop my caloric intake 1000 calories below my needs). The hardest thing in trying to calculate this is finding decent calculator of my RMR/BMR. I also don't know how to change my caloric needs to account my 6 days per week of working out (3 days of lifting (1hr), 3 days of HIIT cardio (30min), Fridays off).

Also, my previous breakdown was 40% protein, 40% carbs, 20% fat, but from what I've read, I should increase my fat intake and decrease my carbs because my fat intake is rather low even for a healthy diet. What is considered the ideal macro breakdown if I am not going for a ultra-low carb diet. My only supplements are Whey Protein (absolutely needed, I'm a vegetarian and trying to get enough protein without it is impossible), creatine and a vitamin).

Here is some info to help those that try to help:
Sex: M
Age: 27
Height : 5'6"
Weight: 250lbs

Current Caloric Intake: 2000-2200 calories

Thanks.