Estimate your maintenance calories
Track your current food intake for 1 to 2 weeks
Weigh yourself daily and use the weekly average
Compare your weight trend to your calorie intake
Reduce intake by 250 to 500 calories per day
Aim to lose about 0.5 to 1 percent of body weight per week
If weight is not decreasing after 2 to 3 weeks, lower calories slightly
If weight is dropping too fast, increase calories slightly
Recalculate maintenance calories as your weight changes
Keep protein intake high and track consistency closely