anyone want to help me figure this out??

i looked at your diary and it looks good... i dont know why you wouldnt be losing weight... the only thing i can think of is if you dont have that much to lose it just might be taking longer... sorry i dont have a better answer

Protein...and...I personally haven't been eating all my exercise calories back. Are you just in a plateau?
Your sodium is within range but your highest intake...and are you drinking 8@8oz cups of water?

I ran your numbers using the Katch McArdle method which I suppose is a little more accurate than the other two methods if you can closely estimate (or know) your body fat percentage. Here's what I came up with for you..

Age: 30
Height: 66"
Weight: 173 lbs
Body Fat%: 34%
Lean Body Mass: 114 lbs
Fat Mass: 59 lbs

BMR: 1491 k/cal
BRM Adjusted for Sedentary lifestyle: 1789 k/cal
BRM Adjusted for 1-3 days of light exercise per week: 2050 k/cal
BRM Adjusted for 3-5 days of moderate exercise per week: 2311 k/cal

- If your activity level is sedentary, to lose one lb, your caloric intake should be in the neighborhood of 1289 k/cal.

- If your activity level is 1-3 days of light exercise per week, to lose one lb your caloric intake should be in the neighborhood of 1550 k/cal

- If your activity level is 3-5 days of moderate exercise per week, to lose one lb your caloric intake should be in the neighborhood of 1811 k/cal.

Macronutrient breakdown. I'll just assume you workout 1-3 days per week for this, and you're goal is to lose one lb per week.
A macronutrient ratio of 50/30/20 (carbs/protein/fat) you would look to consume about

1550 k/Cal per day
172 g of Carbohydrates
116 g of protein (your goal is 114g. 1g for every lb of lean body mass from above)
34 g of fat

Where to get these from?

Carbs (Complex Carbohydrates)- Baked Potato, sweet potato, Quinoa, Oats, Whole Grain Products (make sure Whole Grains is the actual ingredient..some companies are tricky and add enriched flours), Wild Rice, Brown Rice, Vegetables, Lentils, Black/Kidney/Garbanzo Beans. Fruits are great but don't go crazy on them...simple carbohydrates.

Protein - Poultry, Fish, Red Meat (all lean cuts), Tuna, Salmon, Soy Beans, Vegetables, Greek Yogurt, Low Fat Cottage, Eggs, Cheese, certain dairy, Almond milk, supplements (there are some wonderful protein powder supplements available.

Fats - Avocado, Oil, Canola/Olive Oils, Almonds, Walnuts, Pecans and their nut butters, Tahini, Eggs, Granola, Roquerfort/Cheshire/Monterey Jack/Meunster Cheeses, Margarines without Hydrogenated Oils, flax seed oil/seeds/ground. Remember, these items will be high calorie, so watch your intake. All of these fats listed are ones you want, not the saturated fats.


If sugar is something you want to cut back on, swap that yogurt to a greek yogurt which will cut the sugar and up the protein. Also, that strawberry shortcake bar must have a replacement available that offers better nutritional value.

Remember, those are estimations. I wouldn't stress too much if they are not exact. Also, you may have a preference in your macronutrient ratio which would change the numbers all together. Personally I find the 50/30/20 or the 40/40/20 to work best for me. They are two common ratios.

I think you probably workout with a HRM, like I do. I usually set myself up as having a Sedentary lifestyle (resulting in a lower BRM on paper) and then I add calories based off of my workouts / HRM which results in eating some additional calories on my workout days. It basically comes down to a pre and post workout shake or meal of some sort.

My diaries get pretty long because I log everything. At the end of each meal I look at MFP and make sure that my carbs protein fat and calories seem balanced. If they are not, I balance them by eating something more.

I looked at your diet, it may be the processed food (i.e. salt contents) mixed with the sugar. I would just continue to eat lean cuts of meat, fresh fruits and vegs and plenty of water. Lay off the bread, crackers and rice a little, the carbs could be what your body uses to gain weight.

xoxo - Nikkilynn