Stuck at weight. NEED HELP

JoshuaLE76

I am 22, 6’0”, male, walk 7-12k steps 5 days out of the week. I am 239lbs. I have been stuck here for a while. I am now getting consistent again and accountable and back on track but I would like some advice/clarity. How much should I eat a day? What should my macros be looking like? Thanks!

tomcustombuilder

JoshuaLE76 wrote: »

I am 22, 6’0”, male, walk 7-12k steps 5 days out of the week. I am 239lbs. I have been stuck here for a while. I am now getting consistent again and accountable and back on track but I would like some advice/clarity. How much should I eat a day? What should my macros be looking like? Thanks!

as far as macros, just concentrate on getting enough protein. How many calories will be determined on how many you’ve been taking in and the effect that amount has had on your weight.

A good rule of thumb many people use is to take in about 10 calories for every pound you want to end up weighing, so 200 would be 2,000 calories.
People with a lot of weight to lose usually have to go down in steps. This approach will normally take you to the finish line with no plateaus.

If you can figure your maintenance based off your current weight and you know your current calories just deduct 500 a day and in a month review and adjust downward if you need to.

JoshuaLE76

tomcustombuilder wrote: »

JoshuaLE76 wrote: »

I am 22, 6’0”, male, walk 7-12k steps 5 days out of the week. I am 239lbs. I have been stuck here for a while. I am now getting consistent again and accountable and back on track but I would like some advice/clarity. How much should I eat a day? What should my macros be looking like? Thanks!

as far as macros, just concentrate on getting enough protein. How many calories will be determined on how many you’ve been taking in and the effect that amount has had on your weight.

A good rule of thumb many people use is to take in about 10 calories for every pound you want to end up weighing, so 200 would be 2,000 calories.
People with a lot of weight to lose usually have to go down in steps. This approach will normally take you to the finish line with no plateaus.

If you can figure your maintenance based off your current weight and you know your current calories just deduct 500 a day and in a month review and adjust downward if you need to.

Thanks man. I literally just did a bunch of reading on here and adjusted to 2000. Thank you for validating that for me. Appreciate it bro.

tomcustombuilder

JoshuaLE76 wrote: »

tomcustombuilder wrote: »

JoshuaLE76 wrote: »

I am 22, 6’0”, male, walk 7-12k steps 5 days out of the week. I am 239lbs. I have been stuck here for a while. I am now getting consistent again and accountable and back on track but I would like some advice/clarity. How much should I eat a day? What should my macros be looking like? Thanks!

as far as macros, just concentrate on getting enough protein. How many calories will be determined on how many you’ve been taking in and the effect that amount has had on your weight.

A good rule of thumb many people use is to take in about 10 calories for every pound you want to end up weighing, so 200 would be 2,000 calories.
People with a lot of weight to lose usually have to go down in steps. This approach will normally take you to the finish line with no plateaus.

If you can figure your maintenance based off your current weight and you know your current calories just deduct 500 a day and in a month review and adjust downward if you need to.

Thanks man. I literally just did a bunch of reading on here and adjusted to 2000. Thank you for validating that for me. Appreciate it bro.

Good luck. Much will depend on your counting and tracking accuracy. What someone thinks they’re taking in can and usually is higher so in a month if you aren’t losing or not losing at least 4 lbs after a month, re-evaluate your counting.

JaysFan82

What else are you doing for exercise?

My weight loss really jump started when I began pushing myself harder at the gym. My diet was good but I was getting too comfortable working out.

mtaratoot

JoshuaLE76 wrote: »

I am 22, 6’0”, male, walk 7-12k steps 5 days out of the week. I am 239lbs. I have been stuck here for a while. I am now getting consistent again and accountable and back on track but I would like some advice/clarity. How much should I eat a day? What should my macros be looking like? Thanks!

Have you used the MFP Guided Set-up feature? That would be a very good place to start as far as a calorie intake goal.

Then when you have it, log everything you eat and drink. Log consistently, completely, and honestly. Log your exercise and eat those calories back too. Then, after a month or three, see if the results on the scale are what you would expect from the data. If not, you can adjust your goal.

kshama2001

JoshuaLE76 wrote: »

I am 22, 6’0”, male, walk 7-12k steps 5 days out of the week. I am 239lbs. I have been stuck here for a while. I am now getting consistent again and accountable and back on track but I would like some advice/clarity. How much should I eat a day? What should my macros be looking like? Thanks!

What's your goal weight?



I mostly focus on protein and try to not get carried away with fat - I keep fat around the MFP default of 30% but don't sweat it if I go a little over, as long as that overage comes out of carbs.

Here's a reputable protein calculator:

https://examine.com/nutrition/protein-intake-calculator/

I shoot for 500 calories of exercise per day, and when I achieve that, using the MFP default of 20% protein aligns with the protein recommendation from examine. If I were completely sedentary, I'd need to bump it up to 30%.