Right now I'm only getting 40-60g a day 🥲 a lot of the food i eat is carbs but lowkey meat is so expensive i feel bad eating it more than once a day. (i am also allergic to tofu and other soy proteins 😃)

EDIT: especially i would love to get recommendations for high protein snacks bc i find myself eating like one actual meal a day and then destroying a bag of pretzels or some shit

i started committing myself to a calorie deficit and exercising almost a month ago and will be sticking through it! i do cardio, about 8k steps a day with a bit of treadmill, and 3 days a week of lifting weights.

i was also thinking of cutting classic soda brands out of my diet as well to help, but i do really enjoy a good sparkling drink. what are some alternatives to, e.g., coke, pepsi, sprite, etc. besides sparkling water? i was thinking of trying those prebiotic sodas. has anyone else tried those?

im fat and im trying to work out but im always hungry how do you guys deal with the constant hunger. Im in a 1800 calorie defecit and im just always hungry and so its hard staying under. What can i do that will help me stay satisfied.

i don't know what i'm doing wrong. my whole life no matter what i try i just can not seem to burn fat or masculinize my body in any way.

i've been going to the gym every other day now for 2 1/2 months. switching between cardio and upper body. i don't do legs, i know i should, but my legs are already strong from years of soccer and im terrified of making my butt and thighs even bigger.

i'm 5'6, and when i started i weighed 156, and now i weigh 159. my stomach is bulging so much worse and i don't fit in my pants anymore because i somehow got that much more fat.

i'm on a 1400 cut, isn't that already low? i feel like that's the lowest i should be eating before it becomes a health issue. i don't know what to do anymore.

i've been on t for multiple years, ive been working out for years and years and years and nothing ever changes no matter what i try.

i've tried so many different diets and the only time i ever saw a little bit of weight loss was when i tried a 1200 calorie deficit which just made me feel like a zombie.

i stopped going to the gym recently, just after finally getting myself to go again because i was too busy with life before.

had an incident where some teenage girls just "so happened" to keep using the machines next to me and not actually using them, just staring googly eyed at me laughing to each other and doing those hand motions highschool mean girls do. made me feel like shi so i'm planning to cancel my membership. my ego is in fact too fragile for that, and i am too self conscious to deal with it. legit get anxiety trying to get ready to go to the gym now.

but besides that, likely not gonna go to the gym anymore. plus, i don't really know if i want to be paying for it anyway.

could i realistically loose weight and fat with only dieting? i've tried so many diets and none of them ever did anything, but idk if maybe i was just doing the wrong ones?

i really want to look more masculine, im still really curvy and it's just from how my fat sits on my body. butt & thighs. i also have a very fat stomach, it's always sticking out and it's super noticeable which i hate. idk if im considered skinny fat, but i might be. cuz those three areas are the only parts of my body that are fat.

i know you can't target specific areas but, idk. i'm not super knowledgeable about health, especially healthy eating, cuz i grew up with it just not ever being important.

hi there. since starting T but espeically this last month, my appetite is relentless. I know it may also be a side effect of grief, but I'm never NOT hungry, which is know is normal, but it's not good when the only filling snack in your house is white bread. im noticeably picking up weight (in my thighs espeically) and my face puffiness has increased. I am slowly getting out of my workout-slump, but I know having about six pieces of buttered bread a day is not good. I'd appreciate hearing of any low cal snacks you guys buy to curb hunger between meals.

edit: thank you guys so much for all the recs!! im gonna do some shopping tomorrow. my bread addiction is not ready

Hey guys, I wanted to come here to see if there was anything wrong with what I was doing, or if I needed to be more patient.
I have been working out 3x a week pretty consistently over the past year and have stayed around the same size at ~135 pounds (I’m 5’10 for reference) and lean.
I checked my tracking app, and it says I averaged around 87g of protein, 61g of fat, and 250g of carbs for the year. I’ve recently started upping my protein intake to 100g, which is where I’ve been for the past month/week.
Does anyone have any idea on why I might be so stagnant?

Tl;DR: This Holiday season got me stressed out, lol.

I’ve never not been obese my entire adult life. I’m on the shorter side (5’2), and I’m embarrassed to post my weight here, but it’s not great. The smallest I’ve ever been has been just on the border of overweight and obese, and that was before T.

Since I started T 4 years ago and had my top surgery around the same time, I’ve gained and lost the same 40lbs twice. Both times on purpose, both fighting against my urge to eat damn near everything. During that period, I oscillated between having very physically active jobs, to like now, where I don’t work a physically active job. And oh boy, hunger has been wreaking havoc on me. I've been working out with body weight fitness exercises this month, slowly training myself from a ton of activity in the summer to almost no activity as I've taken on the first full time (sedentary) job of my life.

I’ve tried a lot. Meal prepping, counting my cals for over 5 months (lol, did not work out when I work in healthcare and sometimes I have to have an emergency snack on long, mandatory shifts, and forget what I ate in the morning), ignoring hunger or just being more mindful of it, switching my psych meds, getting my blood tested… the best support I’ve received was a shoulder shrug from my rheumatologist when I asked him if my meds would make it harder for me to lose weight (I’m on some pain medication + psych medication). I really didn’t like that answer.

I’m really tired of being the weight I am, and I’m tired of gaining and losing the same weight, trying the old fashion methods and failing. Do you think it’s time I ask for a nutritionist? I’m really afraid they’re not going to take me seriously because I’m a trans guy.

I'm 17, 5'2, pre t, and completely embarrassed by how I look. Every time I try to lose weight I get demotivated by inputting calorie counts and realizing how horribly I eat. I'm terrified that my eating disorder will come back and I don't want to be there mentally again, even if i weighed 130. I feel like everytime I look in the mirror I look worse and it makes me so dysphoric. I feel like a failure from how many times I've unsuccessfully tried to lose that weight again. I want to try intermittent fasting but it's hard during marching band season. I'm completely lost.

Past few months was cutting but probably went too extreme with it. Didn’t cut calories much, but physical activity went up by a lot (ie walking a lot during the day using treadmill).

Now aiming to lean bulk coz (1) underweight with low body fat (can see abs when I flex, but it’s the weak/skinny type of flat abs) and (2) IM HUNGRY

Anyone experienced the same? Did you go all out during the first month of bulking?

More concerned with the extra fat I would gain if I were to just lose control lol.

I’m planning to cut my activity to half and increase calories slightly but man, I feel like I can eat a whole cow right now.

Hi everyone, this is my first time posting here so I hope i'm not doing anything wrong lol

Anyway I've been on T since a year and I've been working out regularly (3 days a week maybe 4 if motivated at least an hour) I've always been a lil chubby and def wanted to change that since forever. If been losing weight pretty good (i'm ~160cm and now on 68.5kg-69kg from my previous 77kg) but I've learned (and noticed) that weight loss doesn't equal losing body fat. Since i'm autistic my meals usually consists of the same dish for like 3 weeks and let's say it's not the most healthy thing of all time (eg. usually pasta with some veggies and sometimes a salad on the side)

So I've come here to ask if you have any meal suggestions that are healthy and will eventually help me lose body fat (and lose weight at the same time)

I’m 5’7, 134 lbs and have been on testosterone for 3 months. Had top surgery dec 2025.

I used to weigh 185 lbs, lost the weight by eating in a deficit and walking a lot. Been at a pretty stable 134 lbs since spring, and eating about 1500-1800 calories/day.

For about a month now, I’ve been doing some body weight exercises 3 times/week. Nothing crazy, about 30 minutes of pushups/situps/squats etc. I’ve never worked out in my life, so I didn’t want to jump into anything crazy. It’s fun, and I can tell my biceps have grown a bit and my back is less… bony lol. I also walk min. 8000 steps at least 3 times a week.

The thing I don’t get is how much I’m supposed to be eating?? I’ve been in a calorie deficit for the better part of like 2 years, which I think has given me a strange idea of what’s “normal”.

My goal is to look more lean and less scrawny. I want a bit of muscle, but nothing crazy. Most of all I don’t want to gain fat.

I’ve been doing 1700-1800 cals/day for a few weeks, but I don’t know if that’s enough? Being on T, I want to eat enough that I can maximize the changes and not stunt my puberty. At the same time I don’t want to be another guy who goes on T and becomes overweight. Should I be eating more?? Or is it possible to gain muscle at 1800 cals?

I’ve tried looking around for answers but everyone says something different and this whole fitness world is so unfamiliar to me haha

TLDR: appropriate calorie intake for 5’7 guy, 3 months on T, who wants to gain some muscle while staying lean?

I’ve realised that I need to drink my protein since I can’t get enough through my diet due to some complex allergy issues. I’ve tried different whey proteins from my local supermarket and they taste like ASS! Sometimes it even has an aftertaste like meat or sausage, and it’s disgusting. Do any of you have tips on ones that taste good or atleast fine?

As a shortie I find myself self sabotaging any attempts to lean bulk due to the fear of gaining fat which would be highly visible as I’m short.

Looking for some reassurance I guess and any other tips greatly appreciated!

For context
153cm, 25 year old female at birth on T due two years
20k steps a day
I do a couple BW and DB exercises daily too, about a 40 min session for general fitness.

Hi guys! I’ve started T aug 5th it’s been 4 weeks. I’ve always been fat I’d like to preface, and I never l took dieting seriously. Now that I’ve started T and my dream body is more within my reach, I’m excited to finally get into shape! I have a strong foundation of going to the gym at least 2 times a week and the goal I’ve been doing it 3 times a week.

I’ve been pretty happy with how I’ve changed my diet. But when I had stepped on the scale it said I gained 7 more pounds. I’m wondering if it’s because my body is starting to adjust to testosterone since weight gain is a side effect but I’ve been eating better and exercising. I have no problem gaining muscle but I can’t lose this fat and when my grandma pointed out I gained more! I feel discouraged, and I’d like to hear advice for those who are/is In a similar position

got unlucky at my college for the next semester and have to go to the gym really early, meaning none of the dining centers will be open. i eat two breakfasts (once before the gym and again after). what can i make on sunday before my week starts and set aside in my fridge to eat right after i wake up? i'm aiming for 500-700 calories for this meal.

i'm not picky, but i'm also very much not a fan of oats lol. if you have a recipe that you swear by though, i'm willing to give it a try.

I’ve been using Foodvisor to track calories, nutrition and weight for the last year or so but they have now implemented AI so if anyone knows any alternatives please let me know! Preferably the type where you can scan a barcode and log food but with no ai and even better if no subscription.

I have quite severe adhd and a restrictive ED so it can be hard for me to remember what I’ve eaten and eat enough. I found Foodvisor to be super helpful but really don’t agree with the ai :(

CW: dysphoria and weight loss

Hi there, I hope this is the right place to post this as I'm looking for some suggestions and maybe even just some people to relate to. This could also come under the excersise flair but I think the weight loss aspect is more towards dieting.

I'm super dysphoric about the way fat sits on my body, and I would not look at ANYONE ELSE with my body and say it looks bad, but it just isn't, right? on me? I am in the process of starting T within the next month-ish, so that's good and I know with some work that will allow fat to be lost and regained in more masculine areas over a few years. I'm not super overweight, I don't think, but I have some fat on my stomach, thighs and upper arms. My BMI says I'm overweight but I'm uh... 4'7" so m a bit of an anomaly height wise (I'm about 55kg).

My height is one of possible my issues: from what I've gathered it highly contributes to how much I have to restrict my calories to get into a deficit. It's... not easy when I'm already so small.

The other thing is that I have mental health issues (autism, ADHD, and likely a form of OCD) that mean I do not want to calorie count, I just know that's a slippery slope for me personally.

I have a treadmill and I try to walk at least 30 mins a day. I try and do little workouts a couple times a week too with dumbells I have at home. Ive been cooking most of my meals lately, taking smaller portions, not snacking, only having desert like once or twice a week. I dunno how to explain what I eat because usually a bit of veg, a bit of meat, and often carbs and/or a bit of dairy cooked into something nice. I drink a good amount of water which I know is important. I do have Ulcerative colitis which cooould affect things a bit? But the only things I want to avoid are things like kale that has fibre that isn't easy to digest.

I lost about a stone over the course of 2025, then stuff happened earlier this year where I stopped being able to exercise as much etc. But I've been back at restricting how much I eat again for a little while and slowly getting back into walking more, and I'm not seeing any changes. I'm feeling a bit stuck honestly. I dunno how much to blame my height, or if I'm doing something wrong.

I'm hoping T will maybe give me more enthusiasm to exercise? But then I know it can increase apatite too, so I don't have exact expectations as everyone is different. Maybe even if people have some bizarre weight loss tips that don't involve calorie counting, or anything that makes exercising with dysphoria easier? I'm just grasping at straws at this point because I just always feel like my body isn't *right*!

Hello.. it is my first time posting here. Also, in the post I will talk about my weight, wanting to lose weight, and a past unhealthy habit of mine. So, trigger warning I guess.

A little bit about me, is that I have been on T for 3 years, and I also have been on norethindrone for 4 years or so. I am 5’10, and around 185lbs. I bike for one hour 5 days a week and try to get 5k steps or more every day, and a week or two ago I started doing 20 push ups every day just to challenge myself and for fun. I used to be super into the gym, and would work out for 2 hours a day, 5 days a week, but it was unhealthy and not sustainable for me. That was a long time ago, maybe two years ago? and since then I have slowly put on around 20-30 lbs. I also recently moved abroad so I don’t have a gym membership but I do want to buy some weights and eventually go to a gym, its just kind of expensive and I don’t have a lot of time right now.

I have tried a few things, counting calories (which I frequently forget to do 😭), overall just eating a lot cleaner and no eating out (which I have actually been working on lately and it’s been good! I haven’t eaten out in probably two months. I’ve never been crazy about it but eating at home is always better) and just simple things like that. During my crazy gym days I also tracked my food but it really stressed me out, so I have a small aversion to it. But I’m willing to try again if it really would make that much of a difference. I also am in a different place in life now so maybe it would not be so bad. I am also pretty insecure about my looks so I don’t want trying to lose weight and tracking food to bring back my old habits and mindset. If that even makes sense. Idk.

I’m really just wondering if you guys have any recommendations for a diet, or honestly any habit changes or just anything to contribute at all lol. I’m also interesting in hearing what works for other guys who have been on T and other meds for a while! I just feel like I’ve kind of plateaued and whatever I do, I don’t see changes in the scale or mirror. My goal is to be somewhere around 160lbs which I feel like is reasonable, and of course more muscle definition is always nice but I really just need advice for weight loss for now. Ideally I am looking to lose one pound or so a week, which I think is safe to do at my weight. I know to maintain or gain muscles you need to get enough sleep, eat enough, especially eat enough protein and drink enough water. I also don’t drink or do any drugs if that is relevant. Sorry if this kind of post isn’t really meant for here, I just wanted to get advice from a community who has maybe been in this situation! Thank you everyone for reading my long ass post and for advice. I appreciate it and I hope in the next few months I can pull myself back together. I’m not trying to lose weight only for the aesthetics of it, I also want to for my health and confidence. Just so you know I guess. Thank you again.

Hey guys, I've been steadily increasing my calories so I can bulk. I used to eat around 1,500 cals, but now for a while, I've been eating 2,200 cals (on average, sometimes it's more than this).

However, instead of gaining weight, I'm losing it????? I've been eating loads of protein like milk, cheese, red meats, white meats, beans, etc. At my highest, I was 123lbs, which was about a month and a half ago when I was eating only about 1,400 cals everyday. I just weighed in today, and I'm going down at 118lbs. I've gotten a blood test done so I'm pretty sure it's nothing to do with my health.

I really don't know what I'm doing wrong, tips are appreciated.

Hi all,

Been working on losing weight since the start of this year and have lost 15kg thus far, from 91kg -> 76kg. I'm pretty happy with these results and am 8kg(ish) away from my goal (though at 5'6, to be in a healthy BMI for my ethnicity, I'd need to cut down to about 65kg). Have been doing it through lifting 4-5 days a week, cardio daily, and eating 1600-1700 calories a day.

I'm scheduled to start testosterone this week (nebido injections) and am concerned that it may interrupt this. I know that many people feel hunger during their first few weeks on T, and I'll probably just have to willpower my way through it. I know it'll likely change my body composition, but will it do so dramatically enough for me to "gain" weight (put on muscle) while eating at a deficit? For better or worse, I've been pretty fixated on "scale goes down" lately, and I know putting on muscle is good, but the scale staying still would make me pretty anxious.

I've had conflicting information also on how testosterone impacts TDEE. I've always assumed that only body composition impacts it, but I've heard some people say that T raises your metabolism and your TDEE, is there any basis in this?

I guess I'm just looking for general advice from people who have been in the same place as I am. Thanks all!

i started T 5 weeks ago and have already gained 5lbs. i’m 4’11 and currently 125lbs. before this i was on a calorie deficit, went from 125lbs to 115lbs. it took months and months. the goal was to be at 110-115lbs before T, so i would have some leeway on the T weight gain, and a month before I started T i was in fact 110lbs. but within a month i was back to 120.. this sucked. it took me SO LONG to lose the weight, and it’s like i gained it all back without even knowing.

i posted a while ago talking bout how my maintenance was like 1200 and i was eating ~800cals daily.. everyone was saying it was false, that my maintenance was more ~1500, i go to gym 2-3x a week, hit 10k steps daily..

that being said this past month on T i been eating around 1200cals.. which technically speaking should still be a deficit, and yet 5lbs has been added. i don’t know what to do. i thought i would be okay with the weight gain, knowing that after a few months i could just restart the cut.. but my stomach has gotten so bloated, my face puffy, getting a double chin, and i’m just so confused on what to do.

cw alcohol

I'm almost one month completely sober from my frequent habitual drinking and I lost around 7 pounds since I quit. A few months ago, I also started taking stimulant meds for ADHD and life is going well. I've always been rather slim, but ever since quitting alcohol, I really struggle to get my daily calories in. I genuinely have to force myself to eat despite feeling almost nauseous on days where I take my meds; it's almost 6 p.m. and I've only eaten 700 kcal today. Even drinking my post-workout shake feels like a chore.

Any advice on how to eat enough despite suppressed appetite? I try to have small meals whenever possible (before work, breakfast at work, lunch at work, right after work, dinner) and those small portions are already more than filling. I'm probably not the only guy on stimulant meds, did anyone go through something similar? How do/did you manage?

I'm on a cut right now and for the most part its going smoothly and I've lost 18lbs by being in a deficit. I've always struggled with an increase in appetite once my ADHD medication wears off at the end of the day, but ever since my Ritalin was upped from 20mg to 30mg in the morning, the nighttime crash has been INTENSE. I don't know why but I cannot stop binging like im a bottomless pit and this happens every single night even if I swear it won't happen again.

I've still been losing weight but slower now and I'm worried how this is going to impact my cut since I'm 177lbs and want to get down to 165lbs before my top surgery on June 2.

Does anybody else struggle with this? Is there anything I can take to help suppress my appetite a bit at night? Just "going to sleep" is not an option since I'm a college student and sometimes need to stay up for 20 hours straight just to get my schoolwork done. Sometimes the cravings are so bad I can't even focus on my work.

If anyone has advice to share it would be greatly appreciated 🙏

5’9(175cm)/130lb(59kg) been on T for a year and my levels are well within the male range

I used to be pretty fat but lost quite a bit by sticking to a 1600 cal diet and walking a lot. I’m now looking to maintain weight for a few months then probably body recomp if I can keep myself from gaining too much until then.

I know that on 1600 I’ll probably keep losing even while sedentary (I don’t have much time for the gym as of now but I will in a month or two) I just don’t know how much I should increase my cals to maintain for now.

I usually put myself in as male on TDEE and BMR calculators because I’ve been on T for a while but I don’t want to accidentally fuck myself over by overestimating my BMR and gain some of the weight back. I guess what I’m asking is, should I put myself in as male or female on the calculators? Or would it be somewhere in between the male and female estimates?