Steps to Find Your Calorie Deficit Calculate BMR (Basal Metabolic Rate): For men: BMR = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) - (6.8 × age in years) For women: BMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years) BMR represents the calories your body needs to maintain basic physiological functions if you were at rest all day (like a car idling). Calculate TEE (Total Energy Expenditure): TEE = BMR + Calories burned through exercise Exercise typically burns between 250 to 500 calories per session, depending on intensity and duration. Set Your Calorie Intake: To achieve weight loss, aim for a calorie deficit. A pound of fat is roughly 3500 calories, so a deficit of 500 calories per day would theoretically result in a pound of fat loss per week. Adjust your daily calorie intake by subtracting the desired deficit from your TEE. For example, if your TEE is 1950 calories and you want a 500 calorie deficit, you would aim to consume around 1450 calories per day. Adjust for Workout Days vs. Rest Days: On workout days: Eat slightly more to accommodate the extra calories burned through exercise. For example, if you burn 350 calories during a workout, you might eat closer to 1950 calories (TEE) - 1400 calories (normal intake) + 350 calories (exercise) = 1850 calories. On rest days: Eat slightly less to maintain the calorie deficit. For example, reduce your intake by the amount equivalent to what you would have burned through exercise. Example Application Example Scenario: TEE (with exercise): 1950 calories Normal daily calorie intake: 1400 calories Desired daily deficit: 500 calories Workout Day Calculation: Eat 1850 calories (TEE - normal intake + exercise calories) Rest Day Calculation: Adjust intake accordingly (e.g., reduce intake by the amount of calories equivalent to exercise). Conclusion This approach outlines a methodical way to manage calorie intake and expenditure for weight loss. It's important to adjust based on individual metabolism, activity levels, and goals. Remember, consistency and sustainability are key factors in achieving and maintaining weight loss.

The best way to keep fat off—>(Info in Comments)

3500/7 = 500 (secret trick: be in a 500 calorie deficit daily to lose a pound of fat a week)