I’m confused and I need help

Hi everyone,

I’ve been going to the gym for the past 15 months. In July 2024 I reached the fattest version of myself 253 lbs. I am 5”4’, I am 27 yo, and I’ve never been a skinny girl. But that was very depressing and I decided to change it.

I started my losing weight journey that July and lost about 30lbs, diet only, until I decided to get a PT and start working out - 3 days/week lifting and 2 more cardio. I lost more weight, by October 2025 I got to 190 lbs and some muscle gain. Since November I started increasing my calorie intake in order to gain muscle, according to my trainer, so I got to eating about 1800calories per day, 65g fat, and around 150g carbs and 150g protein.

Because of many reasons, I decided to give up going to the same gym where my PT was training, but she’s still training me online.

I’m going to different gym, lift weights 4 times a week and active recovery the 5th day.

According to the scale, my muscle mass started going down, so my trainer decided to increase the protein - 180g per day (that gets me to 1900 calories daily).

Recently, I kept seeing people, all sorts of articles talking about how you should eat about 2-3g of carbs/lbs and almost 1g protein/lbs. Another friend of mine who’s a PT recommended the same thing, around 200g carbs and 95g protein/day.

I’m just very confused, I don’t know what to do to gain some more muscle and hopefully lose weight, too.

Should I eat more carbs so I have the energy to lift higher? Is this too much protein that I’m eating every day?