can i lose fat / build muscle with these macros

[AdamSadler]

Me: 180lbs, 16% bf ,5'11"
Do you think these macros would be good enough?

2000 kcal
140g protein
140g carbs
90g fat (50g unsaturated)

They ok? or how would you change them?

Would be with weightlifting 3 times a week and HIIT twice a week

[cmilly1]

You can't lose fat and gain muscle at the same time, at least not efficiently at all. At 16% bodyfat you need to cut, it is not only harder to put on muscle at a higher body fat but you'll also look horrible. Cut down to under 10% then slow bulk

[Sh724]

You dont need to cut at 16%, you dont need to cut until your under 10% unless are a professional competitor. Most people around here stay between 12%-18%

HIIT robs recovery from lifting and makes you progress slower, so if your goal is to build muscle avoid HIIT.

At 180 lbs 2000 cals is very low, you will lose weight quickly but you won't gain muscle

[AdamSadler]

You can't lose fat and gain muscle at the same time, at least not efficiently at all. At 16% bodyfat you need to cut, it is not only harder to put on muscle at a higher body fat but you'll also look horrible. Cut down to under 10% then slow bulk

im not aiming for super quick results, slow fat loss with slow muscle build is possible.

[AdamSadler]

You dont need to cut at 16%, you dont need to cut until your under 10% unless are a professional competitor. Most people around here stay between 12%-18%

HIIT robs recovery from lifting and makes you progress slower, so if your goal is to build muscle avoid HIIT.

At 180 lbs 2000 cals is very low, you will lose weight quickly but you won't gain muscle

would like to be leaner though. i will increase the kcal slightly then.
does low intensity cardio like long walks make progress slower?

[Sh724]

would like to be leaner though. i will increase the kcal slightly then.
does low intensity cardio like long walks make progress slower?

Low intensity is fine, basically anything you can do for 45+ mins without being dead is fine, not that you have to do it for 45 mins just at that rate.

As far as not needing quick results, its much easier to cut and build back up then to recomp. At 5 11 180 you have to look really thin. Im 3 inches shorter and but only about 10lbs lighter and I look thin.