A deficit of about 500 calories a day is roughly 1 lb a week. Pick your pace and get your daily number.
Your resting burn (BMR) comes from the Mifflin-St Jeor equation, multiplied by your activity level to get your TDEE. Losing about 1 lb a week takes a deficit of about 500 calories a day. The result never goes below 1,200 (women) or 1,500 (men) calories, a common safety floor. These are estimates for healthy adults, not medical advice.
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