Getting Started : Math Check

TonyNishiyama
TonyNishiyama Posts: 2 Member
in Getting Started
Hello everyone,

I am two weeks into a diet and while I think I have seen some numbers come off the scale (I think around 1 kilo) if someone could please check my diet math to see if I am on track or doing this right? Originally I got my values from the TDEE calculator site.

Background data: 39 yo male / little or no exercise for now-just walking the dog twice a day for 30 mins/ Height 168cm / Weight 68.8kg / Body Fat (Caliper Measured: 22.4%)

Macros: Carb 35% Fat35% Protein 30% (I can't afford to go higher on protein due to household budget) / Supplement: Daily Multivitamin. Every calorie and gram has been logged by food scale and typing out everything - I know I am doing that right at least I think.

Daily Calories Goal: 1319 - Before I was eating whatever (ice cream and 2 beers every day), and so far eating 1319 I don't have much in the way of food cravings, but just a bit lethargic to get my butt out the door to go run a few miles.

I will usually have Irish oats in the morning, some chicken or fish and rice for lunch, and some veg and meat for dinner.

I can usually run comfortably for 2 miles without a problem, but then I have trouble figuring calories to eat back or use to be able to incorporate training.

For now, I would like to get to a base goal of below 18% body at and ultimately to between 13-15%. I just don't know if these numbers look ok or not? Any help would be greatly appreciated.

Thank you o7

Replies

  • harper16
    harper16 Posts: 2,564 Member
    edited June 2020
    The minimum a sedentary male should be eating is 1500 calories.

    Since you are at a healthy weight. Weight loss would be .5 lbs a week.
  • hipari
    hipari Posts: 1,367 Member
    I’m not very familiar with macro splits or your household budget, but your proteins seem to be mostly meat-based. Vegetarian protein sources are often cheaper. Eggs and tofu, for example, are great protein sources, and dairy products are good as well. Eggs are pretty inexpensive everywhere I’ve heard. Just a suggestion, since you seem to like the idea of eating more protein.

    Also, ”just a bit lethargic”, along with your calorie goal of 1319, which is very low, sounds like you should probably eat more. Lethargy is not the goal here.

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