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[quote=Anonymous][quote=Anonymous]OP—so I got a new scale and I have 30.7% body fat!!  I need to get rid of the body fat 
49 F 5’1
134lbs
BMR 1280
87.4lb muscle mass
92.8 fat free body weight 
I strength train 2-3 times a week, walk on all
Sit all day for my job
I need to drop 20lbs. How?!
I’ve realized my body fat just increases and my weight just goes up. Is that a thing that some bodies just don’t lose fat?
Or am I just eating too many calories and/or the wrong things. I’ve been tracking my macros and I eat around 1100-1200 a day so I guess my deficit needs to be under 1000 calories?

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This is not as hard as you are trying to make it.  Saying that as someone who was in your shoes and has lost 85-90lbs this year.  (Male 6’4” was 330 not 245 ish)

Ignore the body fat on the scale or anywhere unless you get a dexscan.
Ignore macros you are going to be competing.
99% of the time if it comes in a can, box, bottle don’t eat/consume. No bread, pasta based meal, no milk or items with a lot of dairy.
It is all calories in calories out.  But you can’t short yourself on calories either or your body will start hoarding them.
Unless your strength training is part of a HIIT workout stop doing it.  Start doing a hit workout.  You can keep walking for relaxation if you want. Workout wise do 10-15 minutes of intervals in days you aren’t in gym.  If you can do intervals morning and night even better.
Try to consume double the amount of protein you would normally have at a meal immediately after any intense workout.
Chicken and fresh veg should be your friend.  No rice, no potatoes, no anything that doesn’t benefit you.  Taste is as a benefit (in moderation).

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