CAN ANYONE SEE AND TELL WHAT MY BODYFAT PERCENTAGE IS? (PIC INCLUDED)

No one can answer that for you. I'd recommend either investing in a scale that provides that information (with the understanding that there will still be a margin of error), ask the trainer at your gym to calculate your % using calipers, or spring for a DEXA scan.

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Ball park 20-22%

sherryzm24 wrote: »

tsazani wrote: »

My best "educated" guess is you're between 25-30% BF.

That said your approach is wrong. CICO + exercise by itself fails more than 99% of the time.

It will work until for a few months until you body ADAPTS and slows your metabolism to a crawl.

Thanks for your estimations. can you shine light as to what approach to take since you mentioned CICO + Training in itself wont work in the longer run. thanks

Suggest you ignore any advice that suggests CICO is an "approach".

Hard to tell from just upper body unflexed but TBH you are at a point it doesn't matter too much as you know the direction you want to take.
My guess is your BF% is somewhere between 20 - 25%, you could have relatively leaner or fatter lower body as fat distribution can be quite individual.

Take tape measurements and tracking pictures monthly I would advise.

I'd suggest a small deficit rather than trying to recomp at maintenance from where you are now.
As for your calorie goal first you need to decide on your approach to exercise calories and then choose a tool to match that approach (same very day goal or a goal that varies in line with exercise basically). After a month of consistency you will start to see the trend of what your weight is doing and will be able to adjust if necessary.

OP, have you read the recomp thread? https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

The best way to determine your TDEE is to get an estimate from a calculator, either MFP (if you want to log exercise separately, or from a TDEE calculator such as

https://www.sailrabbit.com/bmr/

. . . which I think is better than average because it's multi-formula, has more than typical activity levels with better descriptions of each than most other sources. (Since it has lots of options/info, the display is kind of busy, but that's IMO the only downside.) Some of the formulas will use body fat percent as an input, if any of the above helps you estimate that.

Even better, the Just TDEE Please spreadsheet by MFPs own Heybales:

https://community.myfitnesspal.com/en/home/leaving?allowTrusted=1&target=https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing

Then, follow the estimate for a month, see if you maintain. Or, if you prefer, eat at a small deficit, see if you lose at the predicted rate (it'll possibly take a couple of months to be confident, if losing slowly). If your average weight loss per week (or average gain, or maintenance) over the multi-week period is different from your intention, adjust your calorie intake accordingly, assuming 500 calories per day equates to about a pound of fat per week. Using your own experience-based TDEE estimate can be more effective than any calculator estimate: Most people are close to average, but a few aren't. Experience tells you where you fall in terms of average-ness.