So, I've just calculated my calories and macros acording with the formulas on the book. I just need to check if this numbers are well designed for my context. I want to lose weight.
I'm a 26 year old guy weighing 217.8 pounds and with about 20% of body fat. I work as cabin crew (pretty demanding job) and I plan to workout 5 days a week about 1 hour per day (weights and cardio). When I'm not working my life is pretty normal and I don't move that much, apart from the daily gym.
With this in mind I get the following numbers:
Calories - 2265. I selected the multiplier 13 and it's already with a 20% deficit.
Protein - 174g. 696 kcal. Selected the multiplier 1
Carbs - 274g. 1096 kcal. Again with the multiplier 1
Fat - 53g. 473 kcal.
Is this sound or shall I change anything?
Thanks in advance.