Estimate your maintenance calories (TDEE)
Track your current food intake for 7 to 14 days
Weigh yourself daily under the same conditions
Calculate your average weekly weight change
If weight stays the same, your intake is near maintenance
If weight decreases, you are in a calorie deficit
If weight increases, you are in a calorie surplus
Use the rule that about 3,500 calories equals 1 pound of body fat
Aim for a deficit of 250 to 500 calories per day
Adjust intake based on your weight trend every 1 to 2 weeks
Use a food scale and tracking app for accuracy
Include drinks, sauces, oils, and snacks in your tracking
Keep activity level consistent while assessing your deficit
Recalculate maintenance calories if your body weight changes significantly