Determine your current weight, height, age, sex, and activity level
Estimate your maintenance calories using a TDEE calculator or formula
Create a calorie deficit of about 250 to 500 calories per day
Aim for a weekly weight loss of about 0.5 to 1 pound
Subtract your deficit from your maintenance calories to get your daily target
Track your food intake using a food scale or calorie-tracking app
Recalculate your calorie needs as your weight changes
Adjust calories if weight loss stalls for 2 to 3 weeks
Prioritize protein, fiber, and nutrient-dense foods within your calorie target
Consult a healthcare professional before making major diet changes