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george-
couple comments. that 2191 cals figure is a rough estimate. it's generally solid, but it is an average.
2200 cals is the # of cals it generally takes someone with your specs to get through 24 hours.
your actual # could vary from this and small changes in cals is all it takes, you only need to adjust cals by *maybe* 200 cals at a time to figure out your own cal requirements re: gaining weight, losing or maintaining.
and for either gaining or losing, i would try and limit that to ~300 cals a day so you don't lose too much muscle losing fat or gain too much fat gaining muscle.
the only way i could figure out how to do it all was to count cals every meal every day, log my workouts and adjust.
after you add in exercise, you will have to account for that as well, you will need to add cals to that resting metabolic rate you calculated above, again *maybe* 300-500 cals will cover your workout energy requirements, depending on intensity, again, very important to measure and adjust.
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