Help with calories and goal setting

Kinggoliath

Hello,
There is so much misinformation I was hoping to get some advise from people who have lost weight and are happy with their results. I am 26 y/o Male who is 6’7” and 320#. I need to lose about 80# and I’d like to lose it at a reasonable pace. I currently don’t track what I eat as closely as I should, but I would like to get back in the habit of doing so. I’ve slimmed down to 260-270 before, but it was years ago. Please help!

HellYeahItsKriss

Track your calories.

You already answered your own plea for help

Kinggoliath

Yeah but how much? And what Macros?

HellYeahItsKriss

Whatever MFP gave you. You put your stats in when you signed up.

lynn_glenmont

Plug your information into MFP's goal-setting tab. At your weight, you can probably lose 2.5 to 3 lbs a week safely and without sacrificing lean mass unnecessarily, but MFP will only allow you to select up to 2 lbs a week, so if you wanted, you could leave up to 500 calories a day of your goal uneaten (but make sure you're logging your exercise calories, as MFP doesn't take them into account in setting your calorie goal).

Get a food scale. Weigh all your solids (or as much as possible -- I don't carry a scale around with me when I eat outside my home). Log everything you eat and drink, even if you have to estimate some things.

That's it.

Good luck.

lynn_glenmont

Kinggoliath wrote: »

Yeah but how much? And what Macros?

Macros are immaterial to weight loss. Get enough protein (opinions vary, but 0.8 grams per lb of lean mass is a common recommendation). Get enough fat (typical recommendations are 0.35 to 0.4 grams per lb). Fill up the rest of your calories with whatever macros you like.

Kinggoliath

Thank you!