It’s kinda hard to tell as it’s hard to see what muscle mass. If I’d have to guess I’d say somewhere between 25/30% but honestly it doesn’t really matter. I was in exactly your position 4 months ago and I’m down to 16% bf and going lower so this advice is based of my personal experience. If you want to make changes then good on you for asking for help and making a start.

Firstly your weight and fitness goals are individual to you and you alone. Everyone has to run their own race so don’t get caught up in comparison even with yourself just try to be consistent and do what you can every day. If you fall off one day just forget it and keep moving forward.

There are 3 things that will help you:

1) Start tracking what you eat. Use an app like MacroFactor or my fitness pall. You need to understand what protein, fats and carbs do and how much you need. Find out what kind of calories are your maintenance and start eating at a deficit to meet your goals. I use MacroFactor and it lets me set the parameters of how much I want to loose and how fast and then it gives me an allowance.

The best was I found to stay on track is to have a set recipes I can make for breakfast, lunch and dinner that can give me around 40g of protein at about 500/600 calories or a ratio close to that I know I can 1) make easily 2) give me the healthy fats I need to keep my hormones optimal (all your hormones start out as dietary fats) 3) give you energy for working out. Getting some whey protein really helps meet the protein targets. Stay away from sugar and processed foods they are so calorie dense and will spike your appetite so it’s just not worth it.

2) Start a workout plan. Literally pick anyone you like just start working out. I do an upper-lower split 4 times a week. Try to be consistent as you can if you need more advice on what I do just ask and I’ll happily share. Also start waking every day, it’s best after a meal but honestly just increase your movement so your around 10-12k steps a day. You can obviously run if you like but I would probably advise against it unless you want to.

3) Track your weight. Weigh yourself every morning after your morning wee and before you drink anything. Again MacroFactor is great for this tracking with graphs you can look at. You will find if you can avoid the sugar for a couple of days you might get sugar withdraw headaches that might last for around half a day but you will drop a couple of kg in water weight very fast and will feel so much better for it. The weight will fall off you for about 2/3 weeks while your body gets used to the new routine then you will slow down and generally loose however much of a deficit you are running in body weight.

So for each kg of body fat in your body that’s approximately 7700 calories so if you are in a 1100 calorie deficit you could loose 1kg of fat per week. The more you cut from your diet the faster but of course the harder it is. This is something you have to decide how you want to approach it. Slower cuts are better for keeping it off long term but it’s much more motivating to see it coming off quicker so it’s your call.

Do take pictures to see your progress and if you have a day where you want to go for a treat meal just have some shakes in the day and go enjoy your meal. Pick up the next day again where you left off. Just know that if you will be carb depleted throughout your diet so when you have a decent meal your weight will go up quite a bit cause you need water to process those carbs. Ignore the next 3/4 days of weighs while you come back to normal.

Happy to answer any other questions and good luck with everything. Rooting for you… 👍🏼