In need of some help!

benwood1996
benwood1996 Posts: 4 Member
edited November 2024 in Health and Weight Loss
Hello everyone I have recently gotten back into my journey of weight loss and have run into a little bit of trouble and need some help! Im looking to loose about 1- 1.5 pounds a week with the help of myfittnesspal however im really having a hard time determining how many calories that I should be eating in a day in order to achieve this goal in a safe and healthy manor so i am wondering if anyone can help me determine my activity level that i should have my setting on so i can determine how many calories a day i should be consuming. In my current lifestyle i currently work two jobs. One would be best described as a miniature deli/subway and the other is overnight at a warehouse working helping load boxes onto a conveyor line and into trailers. Some background information on my second job is that typically the weight of each package can range from 1 pound all the way up to 65 pounds and i am typically doing this physical box lifting every time i work here at the warehouse. Also typically just in a shift so far that i tracked with my Fitbit i walk about between 10- 20k steps. Here is a typical week for me and my stats:

20 Years old
6 Foot 1 inches
169 pounds

My typical week:

Monday: weight lifting session for about an hour / followed by 20 minutes HITT cardio
Tuesday: weight lifting session for about an hour.
Wednesday: rest day. HITT cardio 20 minutes/ I work overnight 5:00 PM - 3:30 AM at my warehouse job
Thursday: rest / I work overnight 5:00 PM - 3:30 AM at my warehouse job
Friday: Weight lifting session for about an hour/ I work overnight 5:00 PM - 3:30 AM at my warehouse job
Saturday: rest/ I work overnight 5:00 PM - 3:30 AM at my warehouse job
Sunday: rest day.


Hopefully this helps answer some questions, but i am praying someone can finally answer and help me determine my daily caloric goal/activity level

Replies

  • chulipa
    chulipa Posts: 650 Member
    Why do you need to lose weight your only 169 at 6'1"?
  • tinkerbellang83
    tinkerbellang83 Posts: 9,174 Member
    edited May 2017
    I would set yourself to at minimum Active based on your 2 jobs as exercise is not included in the NEAT method of calculating your calorie goal, your Fitbit will adjust you up or down if it's synced with MFP and if you have negative adjustments enabled, for your exercise and any additional steps above the activity level you've set. Just be sure to be eating some of the adjustment back so you're not undereating.

    @chulipa has asked why you're wanting to lose weight, which I guess is because you're already at a healthy weight for your BMI. If you're looking to tone up you may want to consider re-comping rather than trying to lose weight.

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
  • Muscleflex79
    Muscleflex79 Posts: 1,916 Member
    you are 6'1" 169 male and want to LOSE weight? did i read that right?
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    According to calorieking your maintenance calories are between 2600 and 2800 per day - less than that and you should lose weight. Given that you are already a healthy weight and you are lifting, you are probably better off with a small deficit than a large one...if it were me I would aim for 2200-2400 calories/day and 200g protein/day...I like lower carb since it keeps my food cravings under control so 150g-200g carbs/day...fill in the rest with healthy fats or extra protein...that's just what I would do, you know your body way better than I do.
  • sardelsa
    sardelsa Posts: 9,794 Member
    I would definitely not lose weight with those stats.. you are 20.. that is a prime age to grow and maximize your potential not diet down more. Either eat at maintenance or surplus, then you will have something to cut down to. Eat.. train.. rest.. repeat.
  • ksz1104
    ksz1104 Posts: 260 Member
    Dude, I'm not one to judge, but I'm going to say I doubt you need to lose weight. MY husband is 6'1 and 155 (he has a medical condition) and would give anything to be able to gain about 20 lbs. He is "medically" underweight. I know not everyone agrees with those BMI and weight things but he is skinny AF. Keep working out, lift weights, but I'm sure you don't need to lose any weight.
  • benwood1996
    benwood1996 Posts: 4 Member
    hey all thanks for all the responses. I do realize that i am considered at a healthy weight for my age and height however there is still a noticeable layer of fat on my stomach and chest area, I would like to lower my body percentage at this point and not gain a significant amount of weight and i am not sure if i should continue cutting or attempt the "recomp".
  • Nony_Mouse
    Nony_Mouse Posts: 5,648 Member
    Recomp. You don't need to lose weight.
  • tinkerbellang83
    tinkerbellang83 Posts: 9,174 Member
    You can't spot remove fat by losing weight, you are genetically pre-disposed to where the weight comes off. For that reason alone I'd say recomping is definitely the way to go for you.

    Give it a go, what's the worst that could happen?
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