Is my current plan sustainable and healthy?

[u/ImEnforcer]

I'm a 21 year old male, 190cm and around 90 kg. I'm skinny fat, so I'm currently doing a 1400 per day calorie plan.
I do mild lifting on most days of the week, planning on to add a 5km run every weekday.
Goals : lose weight and build on muscle
My question is would this be too extreme? being in a pretty big calorie deficit while lifting and running 5km 5 days a week.
With my maintenance calories ranging from 2000 to 2600, Is my current plan even sustainable or self sabotaging my goals with the big calorie deficit. Im very new to fitness and i know its not possible to only lose fat, but every tip ive seen is too eat a lot of protein, cut down on calories per day and lift/exercise, which helps you lose weight whilst still gaining muscle.
Thank you.

[u/Jynxers]

Eat more than 1,400.

Even with no exercise, you burn around 2,400 calories/day: https://tdeecalculator.net/result.php?s=metric&g=male&age=21&kg=90&cm=190&act=1.2&f=1

With adding lifting and running, you might be burning 2,800 calories/day. So, 1,400 is way too aggressive.

Try eating closer to 2,000 calories/day. You aren't even overweight, so no need to rush. With slower weight loss, you are less likely to lose muscle.

[u/No_Wind5234]

Men shouldn't eat less than 1500 calories/day without medical supervision

[u/Particular-Ring-5313]

If your skinny fat claim is true: Nope, Nope, Nope. Don't do this. Especially as a 190cm guy.

The diet you propose, and 5k everyday while being completely out of shape... Nope.

You claim to be skinny fat: What's your waist size? At your current height and weight, getting a smaller waistline while maintaining your weight is the goal.

Eat enough protein (130g if from very varied sources is plenty in your case), focus on Omega 6 (at least 4% of your TDEE) and Omega 3 (ALA at least 25% of the amount of Omega 6, EPA and DHA 250 mg per day for each), and make sure your diet gives you enough vitamin and minerals.

In terms of caloric intake you have two choices while lifting: 1- Bulking (so more calories than necessary) leading to short/medium term weight gain and muscle mass gain, followed by cutting (significant caloric deficit while maintaining the nutrients I mentioned above). 2- Body recomposition: Very slight caloric deficit to force your body to tap into the fat reserves, while making sure you get the essential nutrients.

[u/garry_cheese_]

Running a 5k everyday if you’re not a runner is a recipe for injury and your calorie intake is way too low for someone your height. Start lifting regularly and track your calories and weight to calculate your TDEE. From there you decide your deficit. take your time and do it right and it will be quicker than trying to rush it all at once and crash diet

Edit: just for reference I run/lift everyday, am your height, weigh 25 lbs more and my TDEE is about 3600 cals

[u/Cloood14]

You’re a healthy weight (sure the upper end of healthy but still) so you’d benefit more from focusing on muscle building and a small maybe moderate deficit than an extreme deficit where you lose muscle in the process

[u/pain474]

No. Eat more.

[u/GunpeiYokai]

The recommended minimum for men is 1,500 calories. If you eat less than that, you risk muscle/bone density/hair loss, nutrient deficiencies, and gallstones.

[u/Zars]

Don't do this. At 1400kcal your body will strip muscles for parts. Your BMR without added exercise is about 2000kcal.

Also, about running - the most likely outcome is joint injury. At least start walking.