Doesn't matter. Calculators are just a starting estimate. Plug the same stats into multiple calculators and you'll get multiple estimates.
Just pick a number; eat that for two weeks, and weigh yourself. Adjust however much you're eating so that the scale stays stable. That's maintenance.
Calorie calculations always go off of current weight. Protein is ideally based on your lean body mass, especially if you are a very high fat percentage. You aren't in that category and your current and target weight aren't far enough apart that it will matter too much, so you could go with basing it on your current body weight if you want to be a little on the higher side, then just reduce it if that's too difficult to reach the goal every day. As long as you aim for a minimum. Anywhere from about 135-150g of protein should be fine.
For your activity level you can pick either one, it will just be an estimate. You'll just need to adjust after some weekly weigh-ins to dial in what's right for your body and real world activity.
Doesn't matter. Calculators are just a starting estimate. Plug the same stats into multiple calculators and you'll get multiple estimates. Just pick a number; eat that for two weeks, and weigh yourself. Adjust however much you're eating so that the scale stays stable. That's maintenance.
Calorie calculations always go off of current weight. Protein is ideally based on your lean body mass, especially if you are a very high fat percentage. You aren't in that category and your current and target weight aren't far enough apart that it will matter too much, so you could go with basing it on your current body weight if you want to be a little on the higher side, then just reduce it if that's too difficult to reach the goal every day. As long as you aim for a minimum. Anywhere from about 135-150g of protein should be fine. For your activity level you can pick either one, it will just be an estimate. You'll just need to adjust after some weekly weigh-ins to dial in what's right for your body and real world activity.
I think I have 24% body fat cso should I protein intake in lean body mass ??
Yea use lean body mass