Okay so /fat/ here, finally decided it's time I lose the

>>39235779
i dunno, howd you find enough calories to become 281lbs?

1.2g / kg of lean body mass

>>39235779
You don't need that much, you need about 0.8g of protein per lb of body weight, while you strength train and cut carbs.

Lots of chicken, cottage cheese, whey protein powder, etc.

>>39235795
A diet consisting of almost nothing but fast food and soda for about 6 years.

>>39235801
in fact, fuck it, don't even worry about the protein, just work out and cut calories until you've lost a significant amount of weight, then as you see results, start thinking about macros/protein, etc. Just make sure to wake up and take a protein scoop (maybe 2) and take one after exercise.

>>39235779
It's lean body mass dweeb

>>39235779
~1gram per pound of lean body mass. Do a fat/lean estimate or measure with a myotape and calipers, they are cheap. Recalculate your TDEE and macros with every 5 pound loss.

>>39235821
>>39235779
this. this >>39235801 figure is also right for people who are not amphibious mammals.

>>39235802
Start by getting on a healthy food eating plan by calculating your TDEE - 500, then worry about the macros. The switch from fast food and sodas to a healthy diet is most important, the rest will come. Baby steps, you'll be at it a while so think about sustainability.

>>39235801
>>39235815
>>39235832
>>39235863
Thanks for clearing that up for me, guys.