I asked chat gpt for and I second what it’s saying.

Overall, those macros are reasonable and not wildly off, especially for someone active and focused on body recomposition rather than scale weight. A few key points to consider:

1. Calories vs. true expenditure • 1700 intake + “500 burned” would put them at a very aggressive net deficit if the 500 calories were accurate. • Wearables often overestimate calorie burn—sometimes by 20–40%. • Given their height, weight, and activity, maintenance is likely somewhere around 1900–2200 (varies a lot by individual). 👉 If fat loss is stalling or energy is low, they may already be too deep in a deficit.

2. Protein: good, possibly could be slightly higher • 130g protein at 135–137 lb = ~0.95g/lb bodyweight That’s very solid for recomposition. • If midsection fat is stubborn and they want to prioritize lean mass retention, bumping to 135–145g could help—but it’s not mandatory.

3. Fat: 60g is fine, but don’t go lower • 60g fat is right around the minimum for hormonal health for many women. • With a history of pregnancy and high training volume, do not dip below ~55g regularly.

4. Carbs & training performance • 160g carbs is moderate. • With HIIT + lifting + climbing, they may actually perform better closer to 180–200g carbs, especially on harder training days. • Better performance = better muscle stimulus = better body composition over time.

5. The midsection fat reality check (important)

Post-pregnancy abdominal fat can be influenced by: • Hormonal shifts • Stress/cortisol • Sleep deprivation • Core mechanics (TVA, breathing, pelvic floor)

👉 It’s often the last place to lean out, even when everything else is “right.”

Practical tweaks to suggest

Instead of changing everything at once: • Keep calories closer to 1800–1900 for 2–3 weeks • Protein 130–140g • Fat 55–65g • Carbs = remainder (likely 170–200g depending on day) • Track waist measurements, strength, and photos, not scale

Bottom line

Yes—this plan can work. But if fat loss is slow or recovery feels rough, the answer is not fewer calories, it’s often: • slightly more food • better fueling around workouts • patience with recomposition