Calculate your maintenance calories (TDEE)
Track your daily calorie intake
Subtract your target deficit from your TDEE
Use a deficit of 250 to 500 calories per day for steady fat loss
Use a deficit of 500 to 750 calories per day for faster fat loss
Adjust based on your weekly weight trend
Recalculate if your activity level or body weight changes
Keep protein intake high to help preserve muscle
Monitor progress every 1 to 2 weeks