Start With TDEE
Use a TDEE calculator to get your maintenance calories. This is your baseline. Eating below it creates a deficit; 3,500 calories ≈ 1 lb of fat.
Choose a Moderate Deficit
A 500-calorie daily deficit typically yields ~1 lb per week. Aggressive deficits (1,000+ cal) can backfire: muscle loss, fatigue, and adherence issues.
Track Consistently
Weigh yourself at the same time (e.g. morning, after bathroom). Weekly averages matter more than daily fluctuations. Adjust intake if progress stalls for 2–3 weeks.
Common Mistakes
Underestimating food, overestimating activity, and cutting too fast. Be patient; sustainable loss wins long-term.