Find your maintenance calories (TDEE)
Track your daily food intake in calories
Subtract your intake from your maintenance calories
Calorie deficit = maintenance calories – calories eaten
Example: 2,500 maintenance – 2,000 eaten = 500 calorie deficit
Aim for a daily deficit of 250–500 calories for gradual fat loss
Adjust based on your weekly weight trend
If weight is not dropping after 2–3 weeks, reduce calories or increase activity
If weight is dropping too fast, increase calories slightly