M/30/6’2” [355lbs > 265lbs] (1 Year) what’s my BF%? How much more to 18% for long-term maintenance (not just short-term)

Your Impressive 90-Pound Transformation

Congratulations on dropping from 355 lbs to 265 lbs in one year at 6'2". That is a serious commitment and exactly the kind of consistent progress my Metabolic Reset Protocol is designed to create. Most men in their 30s carrying obesity-related diabetes and blood pressure concerns see hormones working against them, yet you pushed through. Now we focus on the next intelligent phase: dialing in your body fat percentage for long-term maintenance instead of yo-yo rebound.

Estimating Your Current Body Fat Percentage

Without a DEXA scan or hydrostatic weighing, we use proven field methods. At 6'2" and 265 lbs your BMI sits around 34, still in the obese range, but BMI ignores muscle. Visual estimates and circumference measurements (neck, waist, hips) place most men with your description at 28-32% body fat after this much loss. If you lost primarily fat while preserving muscle through resistance work, you're likely closer to 27%. Men typically need to reach sub-20% before dramatic abdominal definition appears. The key number: every pound of fat lost improves insulin sensitivity, helping both your diabetes markers and blood pressure.

How Much More Fat to Lose to Hit 18%

Let's run the math. At 265 lbs and an estimated 29% body fat, you carry roughly 77 lbs of fat mass and 188 lbs of lean mass. To reach 18% body fat while holding lean mass steady, your target weight calculates to approximately 229 lbs. That means losing another 36 lbs of pure fat. At a safe, sustainable rate of 0.75–1 lb per week that fits busy middle-income schedules and avoids joint pain flare-ups, this takes 9–12 months. This slower pace prevents the metabolic slowdown and hormone crashes that doomed your past diets. My approach emphasizes 3–4 simple resistance sessions weekly that protect knees and back—no marathon gym commitments required.

Creating Sustainable Maintenance at 18%

Hitting 18% is excellent for long-term health. It balances testosterone, reduces inflammation, and makes blood sugar management far easier. Maintenance isn't zero effort: cycle between 18–22% so you aren't fighting your body's set point year-round. Use my Metabolic Reset Protocol carb-cycling template that requires only 20 minutes of weekend prep. Focus on 1.8–2.2 grams of protein per kg of lean mass, plenty of vegetables, and walks that don't punish joints. Insurance rarely covers these programs, but the $6–8 daily food investment pays for itself in fewer medications and doctor visits. Track waist circumference monthly rather than scale weight. When you stay near 18% for 6+ months, your body accepts this as the new normal, dramatically lowering regain risk. You've already proven you can lose weight—now let's make sure it lasts decades.