QUESTION: what percentage of calories from protein, carbs, and fat do I need in my diet to remain in a caloric deficit and in a state of positive nitrogen balance?
I'm just starting to exercise regularly (mostly focused on HIIT) and diet properly. Soon, I'd like to focus on also building muscle. As I still have a lot of fat to shed (I'm 5'11", 213 lbs / 96.6 kgs), I believe I need to remain in a caloric deficit. And in order to help my muscle building efforts, it seems that I need to be in a state of positive nitrogen balance.
Per http://www.bodybuilding.com/fun/drobson75.htm, I think I need at least 1.7 grams (maybe even up to 3.5 grams) of protein per kilogram of body weight per day. On the low end, that means I need at least 96.6 kgs x 1.7 grams/kg = 164 grams of protein per day. In calories, that's:
164 grams of protein x 4 calories per gram of protein ------ = 656 calories from protein
I have a budget of 1,780 calories per day to remain in a caloric deficit and lose up to 2 lbs per week. So about 37% of my calories should come from protein. I have 63% to split between carbohydrates and fat -- and I'm not sure how to do it.
UPDATE: http://www.bodybuilding.com/fun/mhptrans6.htm seems to suggest 45% carbohydrates, 35% proteins, 20% fats. Is this right? Would I achieve positive nitrogen balance with this ratio?