Having difficulty calculating calories and finding out how much my body needs

[Aspohn92]

I started a job at a warehouse about 6 weeks ago. Eating like i usually did i went from 320 to 290 within 4ish weeks, then a week i didn't lose anything followed by a week of me losing another 10. I've cleaned up my diet pretty healthy and cut out a ton of the stuff i would usally eat but my weight for the last two weeks hasnt decreased.

My job is unloading furniture from trucks, i usually average 10 miles walked a day and i don't know how to calculate the physical aspect of having to pick up and unload things.

Im worried im either eating too much or not enough, Some days ill have 5 eggs, a salad, protein bar and a oikos yogurt and im not hungry but then added up that isn't much food.

I've spent time looking online and need some fresh ideas or direction

[Dominique]

A common recommandation for sustainable weight loss is max. 1% of your body weight per week. With a starting weight of 320, that would be 3.2 lbs per week. Over 4 weeks, that would be 12.8 lbs. Actually, sligthly less than that (12.6), since the percentage is calculated from an ever decreasing number. You said you lost 30 lbs during the first 4 weeks. That’s enormous, even if part of it may have been water weight.

You said you lost nothing on week 5, then 10 lbs on week 6. That’s a cumulative loss of 40 lbs in 6 weeks, whch is still huge. What are your expectations regarding the pace of your weight loss? Do you think you can sustain an average weekly loss of 5+ lbs over several months?

As to how much you should eat: if you’re wearing your Fitbit 24/7, it will attempt to estimate the calories you burn, based on your overall activity. Why not use its food plan? Even if you choose the toughest plan (deficit of 1000 calories), you will still end up with a far more reasonable approach to weight loss.

One problem is your metabolism has been seriously disrupted by the 40 lbs you lost during the past two months. Your goal for the next few months should be to maintain your current, lower weight rather than trying to push it further down.

[emili]

if you have an HR tracker, it will track your "effort" through your heart rate. you can take a look at your active minutes and see when it is giving you those minutes - you will know that during that time you were active for more than 10 minutes with an increased heart rate. As far as food, the general rule is in vs out. to lose weight you need to have a reasonable amount of calories less taken in then expended. If you have your tracker set to lose weight, it should be giving you the stats in real time of what you are burning and what your target calorie intake is for the day. If you start logging your meals, it will tell you how far under or over target you are and you can make adjustments accordingly...