Thats no enough info. We dont know how your body reacts to carbs, fats, etc. We also dont know what ur goals are nor your cardio or workout regimen. Why 3500 cals? There is just too much here to give you a realistic answer
I honestly don’t know how my body reacts to anything I never micro managed any I my meals, what information would you need so I can know where to start.
I workout everyday roughly about 90min- 120min I don’t do cardio other than playing sports twice a week at a max. I just figured 3,500 calories is a good base to round off on based on my weight n body fat I was assuming from researching a bit.
Ok first you need to find ur maintenance calorie level. Also find ur macro percentages that you want to be at. That will be dependant upon ur daily activity level. Now are you trying to gain or lose. So you have to adjust to fit ur gosls. You cant just pick a number and say imma eat this many cals and get to these stats. It takes trial and error to see how ur body reacts. Once youve learned that you can manipulate carbs, protein, and fats to get to ur goals. Do research. Lots of it.