Bewarned´s Diet

Hi everyone, since the forum doesn't have PM's, I have to post in here and would really appreciate if DJ or any other of the diet gurus can just confirm if my diet is in check.

Currently in my cutting phase. This is how my calories and macros were calculated, Just want to make sure that I'm doing everything correctly.

Using the Harris Benedict formula.

Stats are Age: 25
Height : 173 cm
Weight : 78Kg currently
Activity Level : Mild Activity, since I have an office job and train 4 times a week...so factor would be 1.35

Entering all this info into the formula gives me a BMR of 1822

1822 x 1.35 = 2460 Calories that are my maintenance.

To cut, you subract 15 - 20% of your TDEE (I usually go in the mid range)

So 2460 - 17% = 2041 calories to cut.

My macros are as follows.

P - 1.2g per pound of body weight
F - 0.45g per pound of body weight
C - Fills the remainder of calories required.

So 1.2 x 172 = 206g Protein (824 calories)
0.45 x 172 = 77g Fats (693 calories)

2041-824-693 = 524 calories remaining

524/4 = 131g of carbs.

So if you guys can just double check that this is correct and crit if I should alter my macros then I'd really appreciate it.

Also, I have a kitchen scale that I live by, I weigh all my food ect. to make absolutely sure I'm hitting the correct macros/calories.

Thanks in advance man.

Looks good! Great that you weigh everything it´s a must in my books.

I would suggsest decreasing the carbs to less than 100g if you are not very active. Use the remaining calories for fats.

Looks good to me too.

I would start at 2100 cals and work down from there as fat loss stops. You can also keep carbs the same and only cut down if you see no change. There are a lot of approaches, just keep fiddling with the macro's until you get your desired results.

Seeing as you cutting, adding 10-20 min HIIT sessions post workout can also help.

Awesome, thanks you guys. Glad to see things look ok. Was just wondering if i might have calculated something wrong because things were looking on the low side, but that might be cause I'm not huge ect.

I actually was on 2100 and the loss did stall, so I'm at 2050 now, when it stalls again I'll add some cardio as suggested.