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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-
My blood sugar goes out of whack on high carb diets...Badly. But give me a low carb high fat diet and I'm fine...
This give me 35% fat which is quite normal though you are right I could choose some of it out to easily save calories. And may have to if I don't reach my goal in the 11 weeks I set.
I've adding cardio as well if need be :)
But like this I barely have to make menu changes, just swapped out meat for leaner cuts, eat more fish etc. Cheese though is mostly off the menu ATM... Low fat cheese is like alcohol free beer :P
JWestland
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... :)