I am a 6’1’’, 39 year old male, and I’m currently at 223 pounds. An ideal body weight formula would put my ideal weight at 184 pounds, but these formulas have issues because muscle mass and bone mass can vary from person to person. I have a relatively wide frame and added mass from that.
But a more important calculation would be basal metabolic rate (BMR). My BMR should be around 2000 calories per day. Although I live a mostly sedentary lifestyle due to working from home and not having time for exercise, my actual caloric usage per day is likely around 2400, if not slightly higher.
For my entire weight loss journey of over 60 pounds, I have targeted staying at 2000 calories per day. If I can do it, I believe you can too.