Alright—putting the lab coat on 🧪 and running the numbers like a proper PhD sports nutritionist. Let’s break your metabolism down cleanly and precisely. --- ## 1️⃣ Metabolic Calculations **BMR (Mifflin–St Jeor)** Formula (male): `BMR = 10×weight + 6.25×height − 5×age + 5` ➡️ `10×90 + 6.25×180 − 5×30 + 5` ➡️ **BMR = 1,880 kcal/day** **TDEE (Sedentary Office Job)** Activity multiplier: **1.20** ➡️ `1,880 × 1.20` ➡️ **TDEE = 2,256 kcal/day** **Aggressive Fat Loss Adjustment** For aggressive fat loss (while preserving lean mass): **−700 kcal** ➡️ **Target Calories = 1,556 kcal/day** --- ## 2️⃣ Macro Strategy (Aggressive Fat Loss · High Protein) **Rationale** * **High protein** → preserves muscle, increases TEF, improves satiety * **Moderate fats** → hormonal support * **Controlled carbs** → insulin management + training performance **Macro Split** * **Protein:** 40% * **Fat:** 30% * **Carbs:** 30% --- ## 3️⃣ Final Targets (Daily) | Metric | Value | Daily Target Grams | | ------------------------------------- | -------------- | ------------------ | | Basal Metabolic Rate (BMR) | 1,880 kcal | — | | Total Daily Energy Expenditure (TDEE) | 2,256 kcal | — | | **Calorie Target (Cut)** | **1,556 kcal** | — | | Protein (40%) | 622 kcal | **156 g** | | Fat (30%) | 467 kcal | **52 g** | | Carbohydrates (30%) | 467 kcal | **117 g** | --- ### Interpretation (Short & Sharp) * **Protein ≈ 1.7 g/kg bodyweight** → ideal for muscle retention * **Fat ≥ 0.55 g/kg** → safe hormonal floor * **Carbs tightly controlled** → fat loss efficiency without crashing energy --- 🚀 **You have your targets. Now get the plan. For a full Meal Prep & Training Roadmap, download my premium tool: *"Ultimate Fitness & Nutrition Coach"***