Estimate your maintenance calories
Track your food intake for 1 to 2 weeks
Weigh yourself daily under the same conditions
Calculate your average weekly weight change
Reduce calories by 250 to 500 per day
Recheck your weight trend after 2 to 4 weeks
Adjust calories if weight loss is too slow or too fast
Keep protein intake high
Track portions accurately
Use a food scale for better accuracy
Include drinks, sauces, oils, and snacks
Aim for a steady, sustainable rate of loss
Recalculate as your body weight changes