Nutrition for an Untrained Overweight Male

[sif]

Male
35 years old
186cm/6'1"
104kg/230lb bodyweight
~30% bodyfat
Last meaningful strength training was a (poor attempt at) NLP over 10 years ago that culminated in a 280lb squat and 365lb deadlift, with no real attention paid to my diet and ended within a few months
Desk job with no real regular physical activity

I started back on Friday with:
40kg squat
25kg press
80kg deadlift

I feel I know what I need to do programming-wise pretty well and got decent results last time, despite sub-optimal diet and I stopped too soon. I got complacent and now my situation has changed.

On the diet side, I've read "A Clarification", and I pretty well match the "fluffy" example. As a result, I've come up with the following for my macros:

230g Protein - 920 cals
320g Carbs - 1280 cals
90g Fat - 810 cals

Total Cals: ~3000

Do the macro splits look correct?
Is this the right amount of total calories or would 3500 be a better level for someone of my height and weight?

Thank you in advance for your advice.

[Robert Santana]

You are not overweight you are undermuscled and weak. Get strong and your body will recompose just fine. 3500 works.

[sif]

Apologies, I was euphemistically referring to myself as overweight, when I should have just said fat.

I'll take the feedback on board re calories and up it to 3500, broken down as:

230g Protein
375g Carbs
120g Fat

Thanks again for your assistance.

[Robert Santana]

Undermuscled. Get to work and fix that. You are very welcome.

[rag9836]

Somewhat similar situation…
5’7”. 208lbs and 32% body fat.

Was doing 40/40/20 split with carbs, protein and fat at 2,700 calories… 1gram of protein per lb. Does that sound right?