Hellow fellow people.
I've decided to do something about my weight ecently, in hopes that it would keep TLC from getting a new candidate for their quality shows. I've started doing exercises a couple weeks ago, started counting cals, eating less, cutting the gallons and gallons of sugar drinks, all that good stuff. What I'm completely unsure about now are my calories though as I feel most apps, calculators, guides, whatever, aren't particularly scaled properly for my current situation.
So here goes me:
Sex: Male
Age: 29
Height: ~180cm
Weight: ~195kg
In terms of work/exercises, I'm going for a 30-60min walk (read: walk, not jog, not run, just walking, about 2-4km usually) in the morning, followed by 9 hours of mostly sedentary office work, followed by 1-2 hours of resistance training in my little newly built home gym. Doing all of this 5 days per week with 2 off-days to rest. I've tried a couple of exercise plans in the past (to little success) but this is what's working for me right now and I'm planning to up those numbers over the course of my journey. In terms of diet, I reeeaaally just can't be bothered to macro count, I tried that in the past and it just didn't work - I'm completely fine with calorie counting, but once it goes into detail and every meal has to accompanied by a 10 minute planing session it just all falls down. Tried keto in the past, tried 100% sugar cutting, also didn't fit me. In that regard, I kinda want to retain my 'kinda just eat whatever' but with a lot more responsibility splashed in - so, sadly, no more Ben & Jerry for now :-\
Anyways, with that all out of the way, I'm kinda lost as to how many carbs exactly I should be aiming for. Since I'm also doing a bunch of resistance training I'd like to build up some muscle here or there, so ideally I'd like to not just permanently eat up my own muscles instead of all that juicy man meat. Most apps/calculators seem to recommend a whooping 3.500-3.800 calories per day (without any workouts or anything) in order to lose half a kg per week... which just seems insanely high for me. Others seem to be talking about 2.300 for weight loss with moderate exercise, others want me to go to as low as 1.500. Then I have big ratios of needing like 0.5g of protein per cm in order to support building muscles, while others claim it's 0.5g per kg... with others again claiming that it's like 1g per kg - meaning that I'd need anywhere between 90 to 200g of protein per day... when most sites keep talking about the average person needing like 30-50g of protein per day.
So yes, I'm kinda lost here as I honestly can't see that I seriously should be eating 3,5 kcal per day in order to lose weight - like, even for me that seems like a lot of food. I'm currently kinda just winging it, trying to mostly stay in the 1,6-2 kcal range, but since I'm also trying to build up muscles and ideally not just crash my metabolism into a pulp I don't know if that's just way too low. I'd like to rely on my hunger/satiation to guide me a bit, but I've pretty much lost them over the last 20 years and I honestly don't even know how full feels anymore - like, I know 'almost bursting', but I'd wager that's not a good measurement to stop eating.
Long story short: Does anyone have even just a remote idea of what my caloric intake should look like?
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