Need Help with Calorie Deficit Diet

[f4t2fit]

I've always just calculated .4g fat per lb of bodyweight. For me that's around 60g of fat. For you, well, a lifttle more. You will do fine on 1g of protein per lb of bodyweight, and you need more than 100g of carbs, IMO. Eat your proteins and fats, the rest carbs, and eat to lose about 1/4 - 1/2 lb of weight per week. If it is coming off faster than that, you're cutting too far.

What is your exercise routine like?

Monday-Saturday I do about 10-15 minutes of HIIT in the morning empty stomach. Im also doing a 3-day split for about 45 minutes to an hour of arms, legs, and back. And yeah I figured having 178 Grams of protein was too high especially since I don't use any type of whey protein. I get it all from the foods I eat and get about 65-80+ grams depending on the day.

[LilT1026]

The loseit app is horrible in comparison. It told me to have 700 calories a day to lose weight at 1-1.5 lbs per week. Seriously? I know I'm small but would feel sick on that few calories.

[Kief4]

You can always add chia seeds, ground flax, greek yogurt and cottage cheese. If I am in a deficit for the day, I do a quick egg white omlet before bed. I did 1200 or so per day for about 4 months and then kicked it up to 1400. I just kept my protein grams about equal to body weight. Works for me.