How do I eat 139g protein + 83g carbs + 86g fat in a day?
That's ~1700 calories spread out over 5 meals.
Balanced meals (protein + veggies + smart carbs + fat) and proper portions.
1) PRIORITIZE PROTEIN.
You will never hit your protein target by accident. Every meal should include lean protein (1-2 palms or at least 25g). Back into your daily target by planning your meals in advance.
Most people do not eat enough protein. As you age, your body becomes less efficient at absorbing and utilizing protein. So you actually need to eat MORE protein than you may have needed in your 20s and 30s. Older adults need more dietary protein to support good health, promote recovery from illness, and maintain functionality.
2) ADD VEGGIES.
Aim for 1-2 fist sized servings (or 100g) of noon-starchy veggies per meal (4-6 servings per day). Again, this won't happen by accident. Planning and preparation are crucial.
3) ADD THE APPROPRIATE AMOUNT OF "SMART CARBS" (FOR YOU)...
If you are inactive / sedentary and / or you aren't doing much high-intensity resistance training (with weights) that target number is likely not very high (Most people eat more carbs than they need.) Get your carbs from veggies, fruits, and whole grains... Avoid processed carbs. 1 serving is roughly the size of a cupped handful.
4) ADD HEALTHY FATS
Everyone needs some healthy fats in their diet. But fats are calorie dense and very easy to over- consume...
If you aren't measuring out one tablespoon of peanut butter, salad dressing, olive oil, etc. what you think is 1 tablespoon is actually probably 2 or more. That will add ~100 calories every time you do it.
5) KEEP A FOOD LOG
Record everything. I call this the "BLT Rule". If you Bite it, Lick it, or Taste it, record it. Most people rely on memory and underestimate how many calories they are eating in a day (sometimes by 1000s of calories).
The data suggest: It doesn't matter how detailed the self-monitoring and tracking is, as long as people do something consistently.
Let's look at a possible continuum of calorie / macro counting ranging from least to most precise, detailed, and skill-testing.
Take a photo of everything you eat.
Write down general amounts.
Use hand-sized portions.
Use a tool such as a portion-controlling plate.
Weigh everything using a food scale or measure with measuring cups / spoons, and track all items precisely using calorie-counting software.
You can't manage (or improve) what you don't measure.
Tracking brings awareness.
Do you want to manage your money better? Track your finances.
Do you want to manage your time better? Track where it's currently going.
Do you want to manage your nutrition better? Track your eating.
Record everything. Did I say that already? There's no such thing as sneaking cals. Untracked data leaves you in the dark, and nobody wins.