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The way I calculated is basically using Lyle McDonald's info (who specializes for people that train with weights, but have average genetics, a lot of broscience won't work for them...)
He doesn't like macros, he would set protein based on LBM (which is a little lower as I am a woman so I can get away with 140) and fat as weight in lbs * 0.5 so 75 grams and fill the rest with carbs.
So I will be eating more healthy carbs once this is over. But I am not sure what my stable calories are: 2400 cals: 69 kg. 2150: 68.5 kg... there's a band where extra food goes toward more energy, and my body fights back pretty hard on dieting.
The joys of being a woman... :)
JWestland-
75 grams of fat is huge for a 1680 calorie plan. At 9 calories per gram, cutting back to 50g would free up 225 calories without compromising your vitamins and fatty acid uptake.
Having an extra 225 calories of carbs per day won't make any difference to your daily or weekly calorie intake... its still 1680 per day (as you've reduced the fat), so if that's a deficit for you then the extra energy your body needs must come from your stored body fat... But now you probably don't need to re-feed every weekend so the weekly deficit isn't diminished.
Your 140g of protein is on the high side but acceptable being as your lifting and want to maintain or build muscle 😀
Even with only 1650 calories yesterday (lazy recovery day) and my normal breakfast of four slices of fruit toast with a little butter on them. I felt really good on today's planned 10k run and it turned into a bit of exploring new trails. After 22km I had a gel which got me back home without hitting the wall for a total of 30km and my Garmin showing 1664cal burned.
user69121
+JWestland. Im 153lb and 5ft 10" male and I'm currently aiming for around 1650 calories as well, whilst I drop a couple of Kg. (Plus exercise calories which can be anywhere from 0 on a rest lazy day up to 3000+ with a marathon length run. The calories are usually made up by some carb drink on the run and the remainder being protein shake and cake or chocolate when I get back)
In contrast, I try and keep my fat intake down (unless Ive burnt it running) and my 1650 calories are hopefully something like
Carbs 206g (50% of calories)
Protein 124g (30% of calories)
Fat 37g (20% of calories)
However a few % variation day to day isnt a worry and Im happy enough if fat is 25% sometimes, traded off against carbs or protein. Its not leaving me feeling drained, so its sustainable in the longterm.
Once Ive dropped the weight, I'll up the intake back to 1850-1900 which is my stable level, with the same percentages. Basically upping lunch to two butties again instead of one.