Am I on the right track?

[lattlay]

Hi guys (this is my first post!),

I'm not so new to weight lifting, but I've only recently decided to actively try and reduce my body fat % for the first time and would like to know if I am on the right track.
Some basic stats:
Age: 22
Weight: ~175lbs
BF %: 19.5 (according to my electronic BF scale)
Height: 6' 00"

First of all, I went to this thread showthread.php?t=133163973 (can't post full link because I don't have enough posts) and calculated what I need to do to lose fat (based on a 1.6 activity level and 20% caloric deficit from maintenance):
Harris-Benedict formula: 2440
Mifflin-St Jeor formula: 2334
Katch-McArdle formula: 2220

I only just calculated this today. For the past 2 weeks I've been sticking to about 1700 calories a day. Should I increase this to 2220?
I don't really keep track of my macros either, is it a huge deal to do so? Or is calories in vs calories out sufficient? (I do avoid excessively fatty / sugary foods though)

My workouts are as follows (I always do 5 sets x 3 exercises per muscle):

Monday (back + triceps)
back: dead hang pullups / cable row machine / pulldown machine
triceps: skullcrushers / weighted dips / rope pressdown machine
+ forearm rope curl

Tuesday (HIIT cardio)
I do exactly what this guy does (x2 in a row, so takes about 35mins): showthread.php?t=114094531

Wednesday (chest + biceps)
chest: bench / incline bench / fly machine
biceps: preacher bench / hammer curl / isolation curl
+ forearm rope curl

Thursday (HIIT cardio)
same as Tuesday

Friday (legs + shoulders)
legs: leg extension machine / seated hamstring curl machine / calf raises
shoulders: dumbell shoulder press / standing lateral raise machine / rear deltoid machine (opposite configuration of the fly machine for chest)
+ forearm rope curl

Saturday
30 min treadmill run (~ 8.0 mph)

Note: Unfortunately, I CANNOT do squats or deadlifts because I permanently damaged my right knee a few years back and cannot bend my knee with too much weight on it =/

So does everything look good so far? Any suggestions?
Thanks!

[Fgenetics15]

On the calories...
Calories in vs. Cals out is what determines whether you are losing or gaining "weight"
The macronutrient breakdown of those calories determines (for the most part) what type of "weight" is gained or lost - whether it be fat or muscle.
So in just the weight loss spectrum, cals in vs out is what matters but... as far as body composition, macro breakdown that fits your caloric needs matters

[lattlay]

On the calories...
Calories in vs. Cals out is what determines whether you are losing or gaining "weight"
The macronutrient breakdown of those calories determines (for the most part) what type of "weight" is gained or lost - whether it be fat or muscle.
So in just the weight loss spectrum, cals in vs out is what matters but... as far as body composition, macro breakdown that fits your caloric needs matters

Ok, that makes sense. I'll start to keep track of my macros from now on. Thank you!
+rep