Calorie deficit, high Protein Diet. Weight plateaued

the above post is spot on.

If, in fact the calorie amount that the app told you is correct in order to lose fat. There are too many other factors to deal with. 99% of the time it's because you're underestimating your weekly calories. Many people only count the lower days and don't count the higher days. your actual calorie amount will be seven days worth of calories divided by seven that's the number to look at. Also not counting everything that goes in your mouth can be a problem. This app shows calorie data however that data is crowdsourced and may be off.

If you're counting your exercise calories there's a good chance that you're overestimating those. So lots of factors to consider but as mentioned above, you're eating at maintenance calories over time so you need to tighten things up.

At 4 stone heavier, maybe 1800 was good. It's easy to lose weight when there is a lot of excess weight, the body just pulls energy from body fat.

Now? A 4 stone lighter body requires fewer daily calories for general activity. Less mass equals less fuel. Well done on that 4 stone loss, now the work begins.

Go down to 1600, but also realize that when you approach a healthy weight, weight loss will be MUCH slower (as it should be.)

I lost weight easily when I had a lot of weight to lose, but as I got within 20 pounds of my goal, weight loss slowed to a crawl. I had to log diligently, eat 80% of my meals prepared and logged by me using a digital food scale and I had to exercise daily for an hour. Some weeks I lost, some showed a slight "gain" on the body weight scale. The trend was downward, just not quickly.🙂

It's just a lot slower at the end. It took me nine months to lose the last 15 pounds, and I was super careful and I was hungry a lot of the time.

Not sure how far you are from the "normal" weight range. You've achieved "textbook" 2lbs a week loss on average for the last six months (57.5lbs). And your speed of loss, as would be expected, has been slowing down.

Without knowing more about where you're at and about your ultimate goals I am not going to advocate seeking the previous speed and dropping calories.

It really does matter if your 57.5lb drop has brought you down to within the normal weight range, into the low overweight or whether you are still in the obese range.

In general, at this point, eating your current calories with your current activities will result in much slower progress. This does not automatically translate to drop your calories as the best course of action.

I'm not tom, but even if you did stick with 186g of protein, that's only 744 calories. Why couldn't you make that work at 1600? Of course, again, we know little about you and 186g of protein is a lot, maybe overkill.

The problem with us saying "1600" is that you give us no info about yourself (and I was the first to say 1600.) It's easier to answer based on assuming the person knows what they're doing and they are being honest, but as Pav888 says later on, that may not be the issue…it could be how you are accounting for your food and you r activity in general.

We don't know that you are logging correct amounts of your food, for one thing. You joined this site eight hours ago…we have no food diary to look at, no data about you, such as M/F, height, current weight, age, what you do all day for activity - like, are you a computer programmer or do you do construction? What is your exercise routine like and are you adding more calories to cover that? How long have you been logging your food? Do you have good ways to calculate your food? Measuring devices like a food scale or measuring cups and spoons?

You may think you're eating 1800 at the moment, but it could be actually more like 2800 depending on your accuracy.

Here: Logging accuracy, consistency and you're probably eating more than you think posted by a personal trainer held in high regard on the site.

..and from the same group again, macros: Setting macros and calories

Yeah, ok.

Like I said up-thread…it's super easy to lose weight when there is a lot of weight to lose. You don't even have to be anywhere close to accurate.

Now your work begins. As you approach a healthy weight expect accuracy to be much more important.

Just as an aside. I often eat protein oats. I can make them be 300 calories or 700 calories and they don't look that different.

Same with salad, How much chicken? Light or dark meat? Is it weighed? Skin on or skin off? What else is on the salad like croutons or cheese or eggs or avocado? How much dressing? Is it weighed?

This:

" I didn’t track but didn’t think my calories would be too high considering the volume and types of food didn’t changes much during my previous weight lose period."

your portions will need to be smaller, most likely, than when you were 4 stone heavier.

"I didn't think," is not a valid measurement! 1600 is going to be too low for you based on your info, so I think your problem lies in your food estimates.