Born in 66, 6'2", trying to go down from 202 on June 3 2021 to 170 lbs (22 BMI) without exercise. More importantly, I want to find out how I can eat well and stay there. Home these days is Santa Clara, CA.

[Update 07/30/21]: Reached 174 lbs today, changing goal to 167 for a 21.7 BMI.

[Update 08/27/21]: Reached 167 lbs. Ideal would be 157 for 21% body fat, not sure I can do that.

[Update 09/20/11]: Reached 159 lbs. Changing goal weight to 157, giving 159 as a max.

[Update 09/25/21]: 156.6 this morning. Goal reached.

Recommended % for maintenance in carbs, fat, protein:
(The circular plot on FS is by kcal, count 4 kcal/g for carbs and protein, 9 kcal/g for fat)

By kcal: 59, 29, 12
By weight: 71, 15, 14

So yes, they recommend twice as many calories from fat than from proteins, same in weight.

A few links I collected over time:

DRI calculator:
www.nal.usda.gov/fnic/dri-calculator/

DRI reference:
www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf

Total Daily Energy Expenditure calculator for losing or maintaining:
tdeecalculator.net

BMI calculator:
www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

Diatary guidelines:
www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Body fat:
www.winchesterhospital.org/health-library/article?id=41373

Body fat calculator:
https://www.calculator.net/body-fat-calculator.html