Estimate your maintenance calories using a TDEE calculator
Track your food intake for 1 to 2 weeks
Weigh yourself daily under the same conditions
Compare your average weight over time
If your weight stays the same, you are at maintenance
If your weight decreases, you are in a calorie deficit
If your weight increases, you are in a calorie surplus
Create a deficit of 250 to 500 calories per day for gradual fat loss
Adjust calories based on your weekly weight trend
Recalculate your maintenance as your weight changes