Weight Loss has stalled - What am I doing wrong?

johnguitarman
johnguitarman Posts: 56 Member
in Health and Weight Loss
Hi.

My name is John. I am 6'2, 260 pounds, 40 years old. My current weight is 259.8 lbs. I officially started at 275. I have been using MFP for 6 weeks and have lost on average of 2-3 pounds a week every week. Todays weekly weigh in was the first time I did not post a good loss number. I only lost .05 pounds last week, not even a pound! I thought even if you didnt work out a deficit of 500 cals a day would result in a pound of weight loss a week. Even so I worked out about 5 days this week and I kept my calories in check. I actually hit 258 early last week but that is gone now.

Could it be I am already at a plateau 6 weeks in? I am thinking the culprit may be my calories and maybe I am not getting enough? MFP says my cals to lose 2 pounds a week should be 1920 cals a day. Exercise would usually burn between 400-700 a day about 4-5 days a week. I never ate my workout cals back so I guess I was netting about 1220-1520 or so cals a day. After studying up I am assuming that is way to low for me and this may be the reason for not losing any weight?

Yesterday I learned about the TDEE and how you should use that to calculate your daily needed calories and then use that to set your deficit from, not your BMR. If thats the case I determined my TDEE to be around 3304 on the Katch-McCardle formula, and with a deficit it came out to me requiring 2,478 calories a day. Thats quite a bit over my current 1200-1500 average cals a day. I am afraid If I raise my cal limit almost 1000 I may put back on the weight I've lost. But I think that the calories I'm getting now is an unhealthy and unsustainable limit and I need a change up.

What are your thoughts? Do you think my calorie limit is not where it should be and could be why I didnt lose weight last week? Is using the TDEE and base my calorie deficit on that the way to go or should I just eat my cals back on the current 1920 limit that MFP is giving me?

I'm a bit confused and lost as what to do now. I am so committed to lose weight and get in shape now more than any point in my life. I just need to work out the kinks and get everything figured out.

I appreciate any help.

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