So let's say on an average weekday I'm...
Sleeping 8 hours: 8x84 = 672 kcal
Sitting 12 hours: 12x96 = 1152 kcal
Reposed 4 hours: 4x90 = 360 kcal
Total: 672+1152+360 = 2184 kcal
On weekends the reposing/sitting ratio might be inverted, reducing base kcal expense to 2136. A 48 kcal difference over 24 hours is a negligible 2 kcal/hr delta, or 2.22%. (One way to think about this is that as far as kcal cost is concerned, the difference between lazy weekends and desk-job weekdays is less than two-sigma margin of error.) If you average kcal per activity per hour over the whole week, you end up with 90.4 kcal/hr. Drop the decimal for a nice round 90/hr, multiply by 24 and we get 2160 kcal/day as the equilibrium point.
That sounds high compared to standard dietary guidelines for a sedentary male, doesn't it? That's because it's kcal cost to sustain 200# weight, not kcal needed to sustain an "Average Healthy Sedentary Male". Our AHSM is 5'9.7" tall. Assuming the BMI calculator doesn't lie, at that height, 150# weight yields a perfect middle-healthy BMI of 21.7. Refactoring my weekday activity profile at 150# instead of 200# lowers the daily baseline kcal expense to ~1638. And indeed, ~1600 kcal does sound like a fairly typical calorie recommendation for an AHSM.
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Yesterday: 2 meals both consisting of Burrito Trio: 2 El Monterey bean+cheese burritos at 230 kcal / 8g protein ea, plus a Jose Ole sausage+egg breakfast burrito at 270 kcal and 9g protein, for 730 kcal and 25g protein per meal. Ran 490 kcal worth. Sucked down an unmeasured quantity of V8 (antioxidant type), figure an 8oz serving although it was probably less than that, 60 kcal and 2g protein tops when I got home. Nursed a couple 12oz Yuengling Black+Tans at 135 kcal ea, while my neighbor Vic and I watched the FPL linemen restore power to 29 houses in my block.
Grand total: 1790 kcal in, 52g protein
Knowing my baseline or equilibrium kcal cost, I can figure a "gym day" total kcal expense. From baseline 2160 kcal, we subtract 90 kcal (because there's an hour I wasn't sedentary), and add the treadmill's reported kcal spent. Yesterday that happened to be 490 kcal, so 2160-90+490 = 2560 kcal spent. In that light, my 1790 kcal intake was still a bit over the recommended AHSM baseline of 1638, but I ran a net 770 kcal deficit for the day. Losing a pound of fat costs roughly 3500 kcal, so there's a bit over a fifth of a pound down.
Today: I think I missed vitamins yesterday, so I made darn sure I got them today. A banana-nut muffin with my coffee, guessing ~250 kcal / 4g protein. Lunch: a Wendy's double-stack w/cheese for 400 kcal and 27g protein, plus a small chili for another 210 kcal and 17g protein, for $3.80. Yes, 2 small chilis is more protein and less kcal than one double-stack. 3 small chilis would supply 51g protein and only 630 kcal, for $3+tax.
Eggs, at least eggs prepared at home, disappeared from my diet during the 2.5 months I abandoned the gym. Quick refresher: 1 jumbo egg supplies 96 kcal and 8g protein. The problem with the way I prepare eggs is it requires a little oil. I tend to use more than a little, typically a tbsp or more of EV olive oil per 2 eggs. 1 tbsp olive oil has 119 kcal.
Now calories per gram of protein starts to become an interesting index, where lower numbers are better for weight loss. The double-stack runs 14.8 kcal per protein-gram; chili, 12.4 kcal/p-gram; eggs with no oil, 11.7 kcal/p-gram... But 2 eggs per 1 tbsp olive oil? 19.4 kcal/p-gram. Just reducing the oil to 1 tsp / 2 eggs drives the kcal/p-gram index down to 14.5 or less, but it will creep back up as you add cheese for flavor and wrap the shebang in a tortilla.
While I was researching those numbers, I added a Yuengling B+T (135 kcal, nominally 1.5g protein), a couple cups of smilk (110 kcal / 7g protein ea), and a cup of V8 (60 kcal, nominally 2g protein). Call it a day with 1275 kcal and 65.5g protein. (It's actually more kcal due to finishing the Wild Turkey, but fuck you.) Figure 2160 kcal spent just being a sedentary desk jockey, I ran an 885 kcal deficit today and still got ample protein.