More great advice. Thanks to all, and I appreciate the feedback
I too use Cronometer to track foods I eat.
Just as a reference point, I used Matt Fitzgera’s book Racing Weight to figure out my own needs. 52yo male, 5’10, starting weight was 185, now generally around 170. Looking to get to about 160 or so. My current needs would not support doing intervals, so I shut down intervals and have only been doing Z2 stuff recently.
My needs broke down like this, with about 6 hours of Z2 cycling per week:
120g protein
164g carbs
53g fat
Good protein/low or no fat foods I use
non-fat yogurt (I like the Dannon Oikos Triple Zero, 15g Protein, 8g carbs, 0g fat)
low fat bread (I like the Brownberry Keto Seeded bread, 6g protein, 3g net carbs, 2g fat)
black forest deli ham (4 slices are about 18g protein, 2g carbs, 2g fat)
chicken breast (a large one is about 41g protein, 0g carbs, 6g fat)
tuna (5oz can is about 35g protein, 0g carbs, 4g fat)
Jocko Molk Protein shake RTD (30g protein, 4g carbs, 4g fat)
For carbs I eat whole wheat cereals, red beans and rice, occasional pasta with just a red sauce, bananas.
I also do a tin of sardines on occasion, which are certainly not low fat, but they are chock full of the good fats… maybe 2 tins a week with a dozen triscuits.
You don’t want to go below 40-50g of fat daily, unless medically required. This is to maintain basic hormonal functions. I would suggest less protein (muscle loss and protein requirements are exaggerated) and more fats.
This is usually how I’ve seen it.
So for 165lb (~75kg). That would be protein = 75x2 (this is probably on the high end but good for the example). Fat = 45ish. Then you have to figure out how many calories you have left over and those should go toward carbs.
Keep in mind that the 40g of fat is usually considered a minimum for sustainability. All of your hormones like HGH, testosterone, etc are made from fats so they are very important. I would be careful aiming for the minimum and I’d shoot for more like 45-50 at a minimum to give yourself a bit of a buffer.
Also consider that you don’t have to push your protein all the way up to 2x (it can be very difficult to eat 150g of protein every single day if you aren’t used to it). When losing weight carbs can have similar muscle protecting affects to prevent muscle loss. So there are extreme diminishing returns with continuing to jack up your protein intake.
I use a whey protein isolate to help with higher protein goals (I shoot for 150g which is just under 2g per kg). It makes the goal a lot easier and it’s 25g protein, 2g carbs, 1g fat. Mixes pretty easily with water and tastes good, milk makes it better and can add more protein.
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Seems a little low, do you feel excessive hunger at all?