What should I eat for dinner?

Idk. I was surprised too. I did bmi-calculator.net/body-fat-calculator/ to get that number. I'm barely ottermode on a good day. Trying to get up to around 170.

>those stats

lmao, no. there's no way you're 21% bodyfat

What app is that? Doesn't look like MyFitnessPal

What calorie tracker is that?

Thanks, I was thinking about that but I'm still pretty inexperienced at this. Cottage cheese too?

FatSecret

Op is skinnyfat. Pics pls

No. Keep the cottage cheese, and sub the 1% milk for whole milk. You need more calories if you're trying to get to 170, around 3000 should be your daily goal if you're 6'2 and lifting three days a week.

You're probably right. We don't need pics to confirm this haha

i eat a gram of protein per body pound
egg whites
chicken
fish
ground turkey
oats with protein (isolate)
shake
high protein veggies like broccoli and mushrooms, maybe nuts sparingly

I dropped from whole milk last week to get my macros more in line. Is it better for me to make the gains through calories and worry about the macros later?

That calculator is garbage.
OP, I can guarantee that if you're really 6'2" and 154 lbs, there's no way you're 21% body fat without some sort of musculoskeletal disorder/degeneration.

Yes. As long as you hit your protein goals, the other macros are something to worry about once you can consistently reach your required calorie intake.

OK thanks, I'll look for the raw formula or another calculator.

Excellent, thank you.

I did fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy and got pic related.

>bf%
>13