How much should I cut?

[ChaixD]

My tdee is around 2800.
minimum protein intake is 140g and fats are 75g.
I just started training 3 weeks ago but I still feel very uneducated when it comes to nutrition.

What I have been doing these 3 weeks stay on a 500 deficit, so I would normally hit my daily protein and fat intake and If I still had some calories to fill in left I would just eat some carbs.
Is this alright to do even If carbs seem really high (250-300)?
What happens or what do I do If I exceed my daily protein/fat intake?
Are these macros the correct ones I should be following If i'm striving to get in shape while getting stronger?

Pictures are in my profile if necessary and the workout program I am following Is Fierce 5.


I am 200lbs at 6'4.

[ErikTheElectric]

Read the stickies.

[Archking]

Read the stickies.

What's up your ass today

[Mrpb]

Is this alright to do even If carbs seem really high (250-300)?

Yes. You should be losing ~1 pound per week while making consistent progress on Fierce 5.

What happens or what do I do If I exceed my daily protein/fat intake?

Nothing.

I am 200lbs at 6'4.

Drop ~10-12 pounds over 10 weeks and reevaluate.

You're an ideal candidate to gain muscle as you lean out.

[ChaixD]

And that's If I stay on the 500 deficit right?

[Mrpb]

And that's If I stay on the 500 deficit right?

Maybe, maybe not. The scale will let you know.

[WonderPug]

As an aside, you might want to ensure consuming more than the minimum amount of dietary fat when cutting as some people find that it helps preserve hormonal balance and (for some, particularly when on a ketogenic diet) satiety is also enhanced.

Also, many people report reduced huger with higher protein intake, so consider that as a strategy if you find a deficit hard to maintain over time.

In terms of carbohydrate intake, reactions tend to be variable across subjects, with some folks reacting very well to high intake and some having the opposite reaction. Experiment and see where you fall on the continuum.