Difficulty striking the energy in / out balance for body composition improvement

[a.petrie]

**I know there's some similar topics already, but always focused on weight loss which is only part of what I'm looking for.

I just want to see what other people think really. Im 25(M), 6'2" and 211 pounds. I workout 30 minutes at the gym or pool 5 days a week and average 25k steps a day. My goal is partially weight loss after gaining weight from having to stop running after an injury, but really I guess it's more about composition. My body fat % skyrocketed to 27% and I just want to get that down. I log every calorie I eat (measuring out exact measurements of every ingredient, everything), and keep it to 2000-2200 per day. However, every weigh in continues to show about 50% of my weight loss is from muscle (according to a bio-impedance scale that my partner has) leading to my body fat % staying the same, or only very slightly decreasing, despite my weight going down. I suspect I'm not eating enough, especially as my fitbit (versa 2) estimates 4500-5000 or more calories out per day. I'm just nervous to eat more than I am because in the past, even increasing to 2500 in per day at similar activity levels has lead to fat gain, which has lead me to believe the fitbit must be severely overestimating my calories out (90% of my activity is walking at a pretty low pace / intensity). I'm just very confused and frustrated trying to strike what seems like the finest balance in the world and am curious what people have to say on the matter. 

[BASILCHIVES]

Since you are tracking every morsel, what are you eating?  If you are eating highly processed and fatty foods, you body will want to store the fat and burn muscle.  Make sure you are eating nutritious food with enough protein and carbs to fuel your body.   You might need to shake up your diet and exercise program.

[a.petrie]

I have a protein shake (192kcal) with a coffee in the early morning before my workout. Another coffee after my workout. Either a tuna or egg mayo sandwich (on wholewheat seeded bread) in the late morning (516kcal). mid afternoon I eat again but something different each day (usually ~500 kcal). For example yesterday was a small portion of ham tortellini with red sauce (596kcal). For dinner I almost always do some variation of chicken, brown rice, and salad (measuring out exactly 1 recommended serving of dressing, usually onto mixed leaf with half an avacado). If I have calories left over I'll usually have extra chicken or a glass of milk. I do also take multivitamins to help make sure I'm not deficient in anything. 

[Glenda]

@a.petrie I googled "What is a maintenance number of calories for a man 25 who is 6'2" tall and weighs 211 pounds.   I think the answer was that at 2200 calories a day you should lose about 1 pound a week.  Google for yourself and ask a better question?

[chrissy30]

Where are the fresh fruit and vegetables that should dominates your diet?

[Heybales]

BIA scales are not that accurate to use in the manner you are attempting.

And it's measuring impedence only, calculating and estimating BF% (Fat Mass).

EVERYTHING else is LBM (Lean Body Mass).

Meaning you drink 16 oz of water - you gained 1 lb of LBM. You pee out 16 oz.... You got it.

Therefore you are NOT losing muscle, your are almost assuredly losing water weight.

You are also trusting it's that accurate.

If you could present exactly the same hydrated body, perhaps 5%.

Since that is unlikely (sore? retaining water. worked out? retain water. high sodium meal? retain water), count on more like 10%.

I'll bet with 10% on prior and current estimates - you actually have overlap and have no idea what amount of FM or LBM you have gained or loss.

But do indeed look at a reasonable deficit from what you burn IN TOTAL. Hence wearing a Fitbit, right? (that can probably be tweaked for accuracy).

Your body will get stressed from deficit - which comes from what you burn in total. Not some made up figure that has no idea what you do.

You appear to have very little to lose to healthy weight, if you really had a deficit that big, I'm betting water weight is increased merely from increased stress hormone cortisol.

And fat is NOT fast, lost or gained.

Your eating 2500 would have to be daily and be 500 over your true daily burn in order to SLOWLY gain 1 lb of weight in a week.

If it was fast - your body finally stored carbs it was itching to get because of your daily activity level.

Why do you think you gained fat eating that much with as active as you are?

How fast did it go on?