FitandFine888's Journal, 04 March 2019

What's your rush? No need to panic. What rate of fat loss is your goal? I can help you set target calories in/out for whatever you'd like. 

Well... .5 to 1 lb a week. If i do more i may gain back easily. My main goal is to to 165 or 162lb by May. 

Alright, that is a 250 to 500 average weekly caloric deficit. Without exercise, your base metabolic rate is between 1900 (my formula) and 1950 (FS pre-water weight gain). Let's go with the lower to be conservative. So, with no exercise, you should limit your calories to between 1400 and 1650. I'd go with the 1400 so you can feel some success, if you can handle the lower calories. Your average deficit for the last 6 days is 250, so you are good for a half pound of fat loss. It's hidden by the water retention, however. But just because the scale can't see it, doesn't mean it's not happening. 

To lose 15 pounds in 8 weeks is a bit too aggressive. That's almost 2 pounds a week. Can you do it? Yes, but you shouldn't. At your weight, I'd go no faster than 1.5 pounds a week. 

If you really want to hit 165 by May (beginning), that would be an average daily deficit of 750 

What calories you need depends on your height, your bodyfat %, the amount of movement you didn't all-day including exercise. Right now, I am 5-3 and 35% bodyfat at 165 pounds. 1200 calories a day is fine for me, and I have to do 300 to 400 calories of exercise a day to burn a pound a week. I tweak the intake all the time. Good luck! 

If you've logged everything, your average deficit for the past 7 days was 308 (according to my formulae) and 374 according to FS, giving you an expected fat loss of between .62 - .75 pounds. Starting was 177.2 which means scale should read 176.6 - 176.4. Have you shed the water yet?