Estimate your maintenance calories (TDEE)
Track your current daily calorie intake for 1 to 2 weeks
Determine your average daily weight change
Use the rule that about 3,500 calories equals 1 pound of body fat
Calculate weekly deficit needed for your target weight loss
Divide weekly deficit by 7 to get daily deficit
Subtract the daily deficit from your maintenance calories
Aim for a moderate deficit of 250 to 500 calories per day
Adjust calories based on progress every 2 to 4 weeks
Recalculate if your weight, activity, or goals change