Yes Matt.

Start at 1890 per day if you want to shift some weight. This is a starting point for your weight and see how you go.

Protein 40% = 756calories /4 = 189g per day
Carbs 40% = 756calories /4 = 189g per day
Fat 20% = 378calories /9 = 42g per day

You do need to eat 6-7 small meals a day, by doing this you will store less fat and boost your metabolism which in turn will burn calories.

One meal a day will not work.....if you starve yourself or don't feed your body it will actually store fat. This is because the body goes into survival mode as you are depriving it of nutrition, so will store what it can.

Not hard to figure mate...

Breakfast

Snack

Luch

Snack

Dinner

Snack

You will feel better following the above and have more energy, have a look through some of the other post on the foods, this one may help..

https://passionford.com/forum/viewtopic.php?t=152307

If you can't work out the above I suggest you send Paul Eggleton a PM and he will do it for you....will be money well spent if you are serious.

Good luck mate