Determine your maintenance calories
Track your daily food intake
Subtract your target deficit from maintenance calories
Use a deficit of 250 to 500 calories per day for gradual weight loss
Use a deficit of 500 to 750 calories per day for faster weight loss
Compare your average intake to your maintenance calories
Adjust calories based on weekly weight changes
Recalculate maintenance calories as your weight changes
Keep protein intake high to preserve muscle mass
Monitor progress with body weight, measurements, and photos