Hi guys.
So as a lot of people have, I gained a few pounds around the start of uni and the start of the first lockdown. I was 195 pounds in late Feb, which I’ve managed to get down to about ~190 now in a calorie deficit (~1500 kcal/day) alongside moderate exercise. I’m 5’7.5 and male, age 20.
I used to consume around 3000 or more calories a day, hence I made quite a drastic initial change which I will be increasing slightly to make more sustainable and safe. One thing that has concerned me is balancing macros on a calorie deficit. I used to never struggle with iron, and protein, as a vegan, however when cutting back on calories I feel I’ve also cut down on nutrients.
My macros are very off at the moment - approx 70% carb 10-15% fat 15-20% protein. What should I aim for to maintain good health on a calorie deficit, and what are the best sources of protein to increase the % protein without increasing calories too much? And if anyone has any tips on working in more dietary plant based iron on a deficit please share - I used to get plenty through plant based meat alternatives but I tend to have these less now.
** please no comments about eating meat or making this a vegan vs anti vegan argument please!! **