Question regarding diet (for beginner)

[morningstar]

I just started my training, and I realize that I must have a very good start, so as not to lose sight of my goal.

So I create a diet based on my height and weight according to the guidelines obtained in this sub-section of this forum. Here is a summary of my situation.

Height: 5 '8 "or 172.72 cm
BF%: 29% (very high, and all around the belly) I know that most are between 12% -15%
Age: 40
Weight: 77 kg

Cardio: 139 ppm in the second minute to 15 minutes (15 minutes each days to start)

i wait one month before starting the diet to get weight

Here is my lean body mass index (without bf%)
Weight / size
77kg * 29% = 22.3 kg of BF
So I'd lean body mass index (technically) of 77 to 22.3 = 55kg or 120.36 lbs at 0% bf

But if I take the average representation of person who trains (say) 13%
So I'd lean body mass index (technically)
77gk * 13% = 10 kg or 22.2
77-10 = 67 or 147.4 lbs at 13% bf

So my question is this. Do I have to use my weight without bf% 29% or 13% (considering that I always use the same scale for calculation of% BF)?

BMR = 66 + (13.7 x weight in 77 kg) + (5 x height in 172,72 cm) - (6.8 x age in years 40 ) = 1702,8

Now for the TDEE
My current position BMR * 1,2 (for stand job) = 2543 kcalories + 500 kcalorie
Or from my goal BMR*1,55(3 training/week) = 3139 kcalories + 500 kcalories

since i am not in shape and my first goal is to be in shape, from that where should i start for my diet ?

When? Should i start now ?
From where the 1,2 or 1,55 by the BMR = TDEE ?

Second question REST
how many days between workouts, so that my body recovers

Any advise are welcome!
Regard, morningstar

[--->>405<<---]

hey morningstar welcome!

here is an easy formula for figuring ur rough maintenance calories: (LBM(lbs) x 15)

this is lean body mass x 15

for you at 77kg and 29%bf would look like this:

77 x 2.2 = 169.4lbs

169.4 x .71(% lean) = 120.27(lbs LBM)

120.27 x 15 = 1804cals (rough maintenance)

if ur 5' 8" and only weigh 170lbs i have a hard time picturing u with 29% body fat! i suggest you post a pic with no shirt. how did u check ur bf%??

also it just occurred to me: are you a male or female?? if female please disregard the request for a shirtless pic.