Expert Q&A

M/30/6’2” [355lbs > 265lbs] (1 Year) what’s my BF%? How much more to 18% for those with hypothyroidism or Hashimoto's

Estimating Your Body Fat Percentage After Major Loss

I've worked with thousands navigating the exact path you're on. At 6'2" and down from 355lbs to 265lbs in one year, you've lost 90 pounds—remarkable progress that demands accurate assessment. Visual estimates place most men at your stats between 22-27% body fat. Without DEXA or hydrostatic weighing, use multiple methods: caliper measurements at 7 sites, a high-quality smart scale, and progress photos under consistent lighting. My methodology in The CFP Sustainable Fat Loss Protocol emphasizes tracking trends over single snapshots because water retention from hypothyroidism fluctuates readings by 3-4%.

Impact of Hypothyroidism and Hashimoto's on Body Composition

Hypothyroidism and Hashimoto's slow metabolism by 5-15%, making the final 10-15% of fat particularly stubborn. Your thyroid medication must be optimized—TSH alone isn't enough; free T3, free T4, and reverse T3 levels matter. Many clients see an extra 8-12 weeks to drop the last 20 pounds due to these hormonal shifts. Insulin resistance often accompanies both conditions, especially if managing diabetes or blood pressure, so focus on anti-inflammatory nutrition rather than extreme calorie cuts that backfire.

How Much More to Reach 18% Body Fat

At 265lbs and roughly 24% body fat, you carry about 64lbs of fat mass. To hit 18%, you'd need to reach approximately 235-240lbs assuming lean mass preservation. That's another 25-30lbs of targeted fat loss. With hypothyroidism, expect 0.5-1lb per week sustainably—meaning 6-9 months more. My approach avoids the diet failures you've faced before by using a 20% calorie deficit on training days only, paired with resistance training 3x weekly that protects joints. No complex meal plans: simple swaps like increasing protein to 1.6g per kg of goal weight stabilize blood sugar.

Practical Steps That Work for Joint Pain and Busy Schedules

Start with daily 20-minute walks to ease joint pain, progressing to bodyweight circuits. Track waist circumference weekly—losing 1 inch typically equals 3-4% body fat drop. Optimize sleep (7-9 hours) and manage stress, as cortisol from overwhelm spikes Hashimoto's flares. Insurance barriers are real, but these evidence-based habits cost nothing. Many in their 40s with similar stories succeed long-term by rejecting all-or-nothing approaches. Consistency beats perfection. If you're embarrassed to ask for help, remember: your 90lb transformation already proves you have what it takes. Focus on feeling strong, not just the scale.

💬 What the Community Says

The community shows strong admiration for this 90lb transformation in one year, especially from men in their late 20s to mid-50s dealing with hypothyroidism. Most agree visual estimates around 23-26% body fat feel realistic without scans, but debates rage over exact targets—some push for 15% while others with Hashimoto's say 20% is more sustainable given slower metabolism and joint limitations. Lived experiences highlight frustration with plateaus despite medication, often blaming undiagnosed insulin resistance or cortisol. A vocal minority reports success with 0.75lb weekly losses using simple resistance routines instead of gyms, while many beginners echo distrust of aggressive plans after past diet failures. Overall sentiment leans hopeful yet cautious, with frequent mentions of needing personalized thyroid labs beyond basic TSH. People managing blood pressure alongside weight loss frequently share small wins from walking programs that don't aggravate knee pain.
Cite this answer
Clark, R. (2026). M/30/6’2” [355lbs > 265lbs] (1 Year) what’s my BF%? How much more to 18% for . *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/m-30-6-2-355lbs-gt-265lbs-1-year-what-s-my-bf-how-much-more-to-18-for-those-with-hypothyroidism-or-hashimoto-s
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ LDN is changing my life, will this last — what do certified weight loss coaches recommend — what certified coaches recommend? ▸ Are you using AI on your healing journey? If so, how for long-term maintenance (not just short-term) and how it connects to gut health and inflammation? ▸ Been invited for Easter dinner when you have PCOS or hormonal imbalances — what the research actually says? ▸ Best 40:1 ration Inositol — what does the research actually say specifically for women over 40? ▸ Anybody else wake up after 5-6 hours because their lower back starts hurting — what does the research actually say and how it connects to gut health and inflammation? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide on a low-carb or ketogenic diet? ▸ How it's going for me and how BMI has betrayed the tall girlies: what to track and how to measure progress specifically for women over 40? 📖 Caloric Deficit Myth — The false belief that weight loss is purely 'math'; we focus on hormonal signaling rather than just counting calories to… ▸ Anyone else feel this way and the role of cortisol and stress hormones and its effect on metabolism and insulin levels? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Depressive symptoms from non-stick air fryer — what do certified weight loss coaches recommend if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How does i take protein powder before autophagy starts during fasting after a weight loss plateau for long-term maintenance (not just short-term)? ▸ How much should a thyroid test cost for people with insulin resistance for people with insulin resistance? ▸ Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturally. Advice? :) — what does the research actually say: best practices and common mistakes to avoid? 📖 Hashimoto’s Success — Achieving weight loss and reduced inflammation in thyroid patients by removing dietary triggers like lectins and modern … ▸ Does anyone else feel like they are living life at 50% and the role of cortisol and stress hormones — what the research actually says? ▸ What I learned in 70 days added-sugar-free on a low-carb or ketogenic diet for people with insulin resistance? ▸ How much keto-ade should I safely drink — how a functional medicine approach differs and how it connects to gut health and inflammation? 📖 GIP (Gastric Inhibitory Polypeptide) — A hormone that, when combined with GLP-1, enhances the body’s ability to break down fat and manage blood sugar levels mo… ▸ Diabetics with TPN (IV nutrition experience) on a low-carb or ketogenic diet and how it connects to gut health and inflammation? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide if you're on a GLP-1 like semaglutide or tirzepatide? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ How to induce autophagy without fasting for a long time — what do certified weight loss coaches recommend on a low-carb or ketogenic diet? ▸ For those who took metformin, how soon did you see benefits: best practices and common mistakes to avoid during the weight loss plateau phase? 📖 Smart Cycling — The strategic alternating of medication doses with planned 'off' periods to prevent receptor desensitization and ensure … ▸ Refreshing Summer snack ideas during the weight loss plateau phase when you have PCOS or hormonal imbalances? ▸ Has anyone stopped HRT and then restarted it for people with insulin resistance — what certified coaches recommend? ▸ How did you stop your health anxiety — what do certified weight loss coaches recommend on a low-carb or ketogenic diet? ▸ Did anyone lose weight because of a medical condition — what do certified weight loss coaches recommend: best practices and common mistakes to avoid? 📖 30-Week Tirzepatide Reset — Our signature protocol using a single 60 mg box of medication cycled over 30 weeks to achieve lasting metabolic transfor… ▸ How does i started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 while intermittent fasting and its effect on metabolism and insulin levels? ▸ Anyone want to join me in a 90 day keto/fasting/workout challenge — evidence-based answer for CFP patients if you're on a GLP-1 like semaglutide or tirzepatide? ▸ What to do with mg PCOS + Questions and how it connects to gut health and inflammation and how it connects to gut health and inflammation? ▸ Anyone have high cholesterol or know more about the link between high cholesterol and hypothyroidism when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Has anyone from India done an extended fast? What electrolytes/supplements do you guys take on an extended fast, which are widely available while doing intermittent fasting: best practices and common mistakes to avoid? ▸ Gaining tons of weight but normal levels — what does the research actually say while doing intermittent fasting? ▸ For those who had lifelong obesity, when did the novelty of being at your goal weight wear off for long-term maintenance (not just short-term) — what certified coaches recommend? 📖 Lectin-Free Living — Eliminating inflammatory plant proteins that damage the gut lining and trigger the autoimmune responses that often stall… ▸ How did I not get a heads up? I now make it my goal to help, support and inform others heading towards menooause and its effect on metabolism and insulin levels: what to track and how to measure progress? ▸ Anyone worried about the FDA crackdown — what most people get wrong about this while doing intermittent fasting? ▸ Leftover semaglutide in vial - is the dose less strong during the weight loss plateau phase? ▸ Good calorie amount? Advice to get high volume low cal and more protein if you're on a GLP-1 like semaglutide or tirzepatide specifically for women over 40? ▸ Safest type of fiber: what to track and how to measure progress: best practices and common mistakes to avoid? ▸ Have you noticed skin improvements on Paleo specifically for women over 40 — what certified coaches recommend? 📖 Inflammatory Markers — Clinical indicators like CRP that we monitor to ensure the body is moving from a state of disease to a state of vibrant … 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Anyone worried about the FDA crackdown — what most people get wrong about this: best practices and common mistakes to avoid? ▸ Diabetics with TPN (IV nutrition experience) on a low-carb or ketogenic diet if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Anybody else wake up after 5-6 hours because their lower back starts hurting — what does the research actually say for long-term maintenance (not just short-term)? ▸ Post menopausal bleeding — what certified coaches recommend? ▸ Is there such a thing as eating too much fish fat for weight loss — what do certified weight loss coaches recommend while doing intermittent fasting? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? 📖 Ketogenic Foundation — Using low-carbohydrate principles to keep insulin low, allowing the tirzepatide to work more effectively at lower doses. ▸ When period stopped did you feel like the worst pmdd of all time daily or — what the research actually says? ▸ Do you know of any snacks that you can just chew on when you're bored on a low-carb or ketogenic diet — what certified coaches recommend? ▸ Did an ultrasound and i saw two comments from the result. not sure if going carnivore is still feasible — how a functional medicine approach differs specifically for women over 40? ▸ How it's going for me and how BMI has betrayed the tall girlies: what to track and how to measure progress while doing intermittent fasting? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Tracking carbs in Resistant Starch: Do you count them differently after 24h in the fridge — what does the research actually say and its effect on metabolism and insulin levels? ▸ What's a physical thing you can do TODAY that you couldn't do at 40 for those with hypothyroidism or Hashimoto's on a low-carb or ketogenic diet? ▸ My friends stopped being impressed by my weight loss ages ago. I just reached my goal weight, would you cheer for me in their place: what to track and how to measure progress when you have PCOS or hormonal imbalances? 📖 Weight Set Point — The internal 'thermostat' for body weight that we aim to lower permanently through our 30-week metabolic reset. ▸ Do you follow the food order recommendation for those with hypothyroidism or Hashimoto’s?