Our expert says:
To lose weight you have to consume about 500-1000 calories less per day than you body needs for its energy output. According to my calculations you need about 3200 calories per day to maintain at 115 kg thus you have to reduce that intake by 1000 calories to start losing weight. Also divide the 2200 calories into six meals per day with a macronutrient split of 50% carbs, 30% protein and 20% fats. Make sure you do not consume more fat and that more than half of the fat intake is good fats (avo/nuts/olive/seeds) and eat ONLY low GI carbs.
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