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You're 140lbs and want to maintain muscle and lose fat. Your macros should be around 140g protein, 160g carbs, and 45g fats.. which equal to 1600 calories. 100g of carbs per day is too low, you;ll be pretty tired most of the time. Good luck!
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Track your macro nutrients (Fat, Carbs, Protein). To figure out your maintenance calories take your body weight and multiply it by 14-16. Since you are active throughout the week you should try 15. For example, 120 x 15cal = 1800. To lose 1lb a week you want to be in a caloric deficit of 500 calories per day. (3500 = lb).…
