Is Tina Belcher a Disney princess ? Then basically . <| sep |> Sorry you went through so much pain . Keep taking care of your mental health . You aren ' t alone there are lots of people who care for you because you deserve to be treated well and loved . Based on your stats here is a chart which listed the two more common , and well tested forumals , for how much energy you require dailyTDEE C a lculatorImperialMetricAGE 28 SEXMHEIGHT 77 inchesWEIGHT estimated 400 lbsMifflin St . Jeor BMR 2902 kcalTDEE Mifflin St . Joer 3482 kcalHarrisBenedict BMR 3299 kcalTDEE HarrisBenedict 3959 kcalI wanted to show you both the Mifflin St . Joer and HarrisBenedict . BMR is the basal metabolic rate . TDEE is total daily energy expenditure . Any online calcultor you use or app that tells you how much to eat probably uses one of these formulas , the trick is they have no legal obligation to tell you which formula they use . Same if you visited a doctor or dietician they may give you a plan but may not know whch formula their plan development software is using . It is a slightly confusing fact so I wanted to let you know these formulas are the center of what all professionals use , and even the lessthanprofessional sources found on the internet for what you can actually do to make weight loss happen . What do you do with this info ? We know a pound of fat is 3500 kcal . To lose 2 lbs a week is to cut 7000 kcal total from your week . Mifflin St . Joer will tell that the number to aim for is 2477 kcal . HarrisBenedict will tell to aim for 2956 kcal . We can compromise and estimate right in the middle for 2717 kcal daily intake . If you found yourself feeling a lack of energy or other ill side effects increase your allowance by 100 calories to 2817 and see if you feel better . If the 2717 felt easy you could try lowering by 100 down to 2617 and see if you can still manage . Either way staying between 24772956 is a range for losing 2 lbs a week . This range will help you drop 100 lbs by this time next year . You are tall , a guy , and in your 20 s so biology has a couple nods in your favor . This is not an easy process . Not every day will be perfect . As long as you add up more good days rather than the other kind where you are taking care of your mental and physical health you can do it .