Estimating Your Current Body Fat Percentage
I've reviewed thousands of transformations like yours. At 6'2" and 265lbs after dropping 90lbs in one year, your body fat percentage is likely in the 22-26% range. This estimate uses the US Navy circumference method adjusted for your height, weight, and visible progress. Men at your height typically carry 18-20% body fat around 220-230lbs when moderately lean. Your remaining fat is concentrated around the midsection, typical after significant loss from higher starting weights.
Without DEXA or caliper measurements, visual cues matter: if you see some abdominal definition when flexing but still have noticeable love handles, you're closer to 23%. Many men in your exact stats report 24% via online calculators calibrated with their one-year progress photos.
How Much More Fat to Lose to Reach 18% Body Fat
To hit 18% body fat while maintaining muscle, aim for 225-235lbs. At 230lbs with 18% body fat, you'd carry about 41lbs of fat and 189lbs of lean mass. You've already built impressive momentum; losing the next 30-35lbs of fat requires losing roughly 35-40 total pounds, assuming you preserve muscle through strength training.
Using my sustainable approach from The CFP Method, target 0.5-1lb of fat loss per week. This prevents the metabolic slowdown common after rapid 90lb drops. At your current weight, this means a 500-750 daily calorie deficit paired with 16:8 intermittent fasting, which aligns perfectly with your schedule and helps control blood sugar if you're managing prediabetes or blood pressure.
Integrating Intermittent Fasting with Joint-Friendly Strategies
Intermittent fasting shines here because it simplifies meal timing without complex plans. Eat within an 8-hour window, focusing on 1.8-2.2g of protein per kg of goal weight (about 190-220g daily at 230lbs target). This preserves muscle during fat loss.
Joint pain doesn't have to stop you. Start with low-impact movement: 20-30 minute walks after your eating window, resistance bands, or pool-based workouts 3x weekly. These build the foundation for sustainable loss without overwhelming your middle-income schedule or insurance-covered options. Track progress weekly with waist measurements rather than scale weight alone, as water fluctuations from fasting can mislead.
Practical Next Steps for Long-Term Success
Focus on consistency over perfection. Many with your history of failed diets succeed by combining 16:8 fasting with a 40/40/20 macro split (protein/carbs/fats). Recalculate every 10lbs lost, as your metabolism adapts. If hormonal shifts like low testosterone are slowing you, prioritize sleep (7-9 hours) and stress management within your fasting window.
You're already proving what's possible. The next 35lbs will reveal more definition and ease joint stress. Stay patient; this phase rewards those who treat it as a lifestyle, not another crash diet. Thousands in our community have reached 18% following these exact principles.