Reply to Want to get down to 15-17% bodyfat

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[quote=Anonymous][quote=Anonymous]Here is a snippet of research for body builders in a caloric deficit. https://www.mdpi.com/2072-6643/13/9/3255#B96-nutrients-13-03255

Key take aways... aim for no more than 1% fat loss a week. Carbs are important and maintain high protein.

So for me, as a male at 170lb at 20% BF, puts me at around 136lb muscle or 60kg. Therefore, it seems I need 132g protein, 120-180g carbs, and min 30g per fat.

That is around 270 fat + 600 carbs + 528 protein =  ~1400 calories daily.

Resistance-trained athletes undergoing a weight loss phase should focus their efforts on maximizing FFM retention while reducing the fat mass. The caloric intake should be set based on a target BW loss of 0.5–1.0%/week in order to maximize retention of FFM. The lower the % body fat of the athlete, the more conservative should the energy deficit be. The recommended protein intake is 2.2–3.0 g/kg BW/day, distributing this throughout the day in three–six meals and ensuring in each of them an adequate amount of protein (0.40–0.55 g/kg BW/intake). The carbohydrate intake should be adapted to the athlete’s activity level in order to promote performance during training (2–5 g/kg BW/day). Individuals who wish to engage in more severe CHO restriction (e.g., ketogenic conditions) may increase the risk of FFM loss, despite a similar capacity to preserve strength. Once the protein and carbohydrate intake has been established, the rest of the calories can be assigned to fat, ensuring a minimum intake of ≥0.5 g/kg BW/day. Regarding protein timing, an intake 2–3 h before training and another 2–3 h post-training is preferable. The intake of caffeine (3–6 mg/kg BW/day) and creatine monohydrate (3–5 g/day, up to 5–10 g/day in larger athletes) could be incorporated into the athlete’s diet due to the ergogenic effects related to resistance-training. Specific vitamin supplementation should be limited to special situations in which there is the detection of, or high risk for deficiency—and the athlete cannot consume the recommended daily amount of these nutrients through dietary sources. Routine MVM use remains controversial but its benefits likely outweigh its risks. The main limitation of this review is the small number of long-term studies with large samples conducted on resistance-trained athletes during a weight loss phase. More research is required in this population in order to expand our knowledge and improve nutritional and dietary supplement recommendations. Table 1 summarizes the conclusions of each subsection.

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The macronutrients in that article, which I largely agree with, seem related to total body weight, not lean mass. That would mean your minimum intake would be 170P/154C/38F or 1638 calories. Then you still need to relate this results to your estimated calorie expenditure as at this very low calorie intake you would be likely losing more than 1% of BW a week. 1400 calories would be ridiculous for a male of your size. I do not have to cut this aggressively as a 30lbs lighter female. 
Also, I know you are a dude, but for women this fat intake would be quite low. At least 40g per day on average is recommended for hormonal health.[/quote]

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