Is Calorie Deficit and Exercise All you need?

Hey, I'm just wondering is Calorie Deficit and exercise all you need to lose fat?
I'm currently 18 years old, 5'8" tall and weigh 145lbs (10st 5lbs).
I currently eat about 1500 calories a day, I try to keep it as high in protein as possible but it's not low carbs.
I go to the gym 4 days a week, lately I've just been doing weights and less cardio.

I used a BMR calculator and it said my BMR was 1639.
So surely me eating 1500 calories a day plus working out I should be loosing fat, or do I need a more balanced diet?

I currently eat

Breakfast:
Two bowls of cereal in the morning, or a bowl of oatmeal with banana.

Lunch:
Tuna with lowfat mayonnaise on wholemeal bread.

Dinner:
Usually 2 chicken breasts with roast veggies.

Post workout I would drink 1 scoop of whey protein with water.

Can anyone help me lose the last bit of fat.

Orite son.
 
Obviously your metabolism is dependant on a lot of things. Ultimately though, if you have a calorie defecit the theory would suggest that you would lose weight. Flipside if you consume more calories than you burn you should begin to add weight, whether that is muscle or adipose tissue is the key and that will depend on a lot of things like the demand for protein and the body's state of anabolism which you induce through proper training.
 
Having said that, genetic factors such as body type and insulin sensitivity will affect how you are conditioned to deal with macronutrients like carbohydrate, fats and proteins.
 
Its tough to guess at without knowing your body fat %, but i would guess that your metabolism might actually be higher than you think. Thats what i've typically seen in most teenagers who are not visibly 'overweight'. Most definitely do not consume enough calories to match their metabolism and most of them are coming from poor food choices like sugary drinks. Your diet looks pretty good though.
 
At 18 i would make use of the high testosterone in your body and have you stimulate your metabolism through structured weight training, and your body will make adaptations now that you will be thankful for as you get older. Fat loss will come.

up your cardio. maybe do a couple of hiit cardio sessions.

you need some protein with your breakfast.

1 scoop of whey pwo isn't really enough, go for 2 scoops.

and you need something b4 bed imo, cottage cheese or quark.

:Pseudo science alert:

The BMR calculator I used says your BMR is 1710.55 (male) 1520.75 (female)

Which according to the Harris Benedict Equation gives daily calorie requirements of (in bold, male/female):

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2   2052/1824
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375   2352/2091
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55   2651/2357
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725    2950/2623
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9   3250/2889

Not that I take much notice of a BMR or HBE.  But as a very rough guideline if you're only consuming 1500 calories a day (which is probably what a lot of people on here daily have in just protein) you're well below.  It's really hard to have so few calories a day what are you eating!

1500 cals per day is a perfectly normal calorie intake for a woman of her weight looking to lose fat. Many women go lower with no problems.

 I would say your diet looks pretty good, as already mentioned maybe try and get a bit of protein into your breakfast, maybe substitute a protein shake for one of those bowls of cereal. And vary your diet, don't eat exactly the same things every day.

How is the weight loss going? Is the reason you are asking this because the weight loss has stalled?

Hey CheekyChappie, I'm a guy lmao, but no worries.

Well I lost two stone almost a year ago, went from 11 stone of fat to 9 stone. I'm back up to 10 stone on the dot, lowest body fat i've ever been, but i'm not sure what it is.
There is still sotmach fat i'm shifting.
I trying for 4 sessions of HIIT a week.
Sprint for 60 and jog for 90. repeat atleast 6 times.
I'm going to substitute one bowl of cereal for a protein shake, seems like a fair idea.
Cheers for the advice guys.

Also I would look at replacing the bowl of cereal with oat's indefinately.
Oats are a much better carb that will release energy slowly.

Hi,

"5'8" tall and weigh 145lbs (10st 5lbs)." 

 Hold on a minute!

Do you really need to cut from this weight? You will be in 9st territory before long is that really where you want to be?
 
Also there are some missing components from your diet:
 
Fruit?
 
Veg?
 
Good fats?

I would also be inclined to change from 3 meals to 6 small meals, as mentioned meal 1 is missing protein.

A lean bulk may be what you are really looking for. Once you have put on a bit of lean mass it will make cutting that much easier.