Turns out its 1600 calories, 170g protein, 180g of sugars and carbs, and 20g fat. Although this is the first time I've ever actually counted my diet, I just follow whatever my trainer says
You're sitting at a caloric split of about 43%P/46%C/11%F.
If you're currently cutting, you obviously want to try and maintain as much muscle mass as possible while systematically shredding fat.
I'm not sure whether your trainer has told you to go by this caloric split or you're just randomly eating, but I think that firstly, you need to be consuming more protein than carbohydrates. I've found that for me, a good caloric split is 55%P/35%C/10%F.
That worked well for me when I was cutting a long time ago.
If your trainer suggested to you your current caloric split or you figured out that it works best for you, then by all means, go by that.
Also, you should probably implement a re-feed/cheat day once every week or so. This serves to spike back up the leptin levels in your body (a hormone that regulates fat loss in the human body, for anyone that doesn't know although I'm certain abes would know). The longer you diet, the body's leptin levels reduce dramatically which results in the slowing down of fat loss because the body does not want to lose fat.
Having a re-feed day where you eat at maintenance calories tricks your body into thinking that you're no longer dieting and you can start eating at a deficit again until your next re-feed day.
I'm not sure what your current maintenance calories are but you should probably be consuming a deficit of approximately 500 calories. Anything more and you begin to sacrifice more muscle mass (unless you eat heaps of protein, I guess).
I'm sorry if any of the above information is factually incorrect. It is, to the extent of my knowledge, correct. Let me know and I'll gladly amend my post.
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