A science-based guide to sustainable weight loss covering calorie targets, nutrition fundamentals, exercise planning, habit tracking, and maintaining progress long-term.
Calculate your Total Daily Energy Expenditure (TDEE)
TDEE is your basal metabolic rate (BMR) multiplied by an activity factor. A sedentary 170-pound, 5'9" male has a TDEE of roughly 2,200 calories. Use an online TDEE calculator with your height, weight, age, and activity level as a starting point, then adjust based on real results.
Weigh yourself daily at the same time for 7 days to find your average
Body weight fluctuates 2-5 pounds daily due to water, food, and waste. A 7-day average eliminates noise and reveals your true starting weight. Weigh yourself first thing in the morning after using the bathroom and before eating or drinking.
Take body measurements and progress photos
Measure waist (at navel), hips (widest point), chest, arms (relaxed, mid-bicep), and thighs (mid-thigh). Take front, side, and back photos in consistent lighting and clothing. Repeat measurements every 2 weeks. The scale can stall while measurements continue improving.
Log everything you eat for 3-5 days without changing habits
This baseline audit reveals your true intake. Studies show people underestimate calories by 30-50%. Use a food tracking app with a barcode scanner. Weigh food on a kitchen scale rather than estimating. A tablespoon of peanut butter is 94 calories but most people serve 2 tablespoons without realizing it.
Set a Safe Calorie Deficit
Set a deficit of 500 calories below your TDEE for 1 pound per week loss
A 500-calorie daily deficit equals 3,500 calories per week, which produces roughly 1 pound of fat loss. Aggressive deficits (1,000+ calories) lead to muscle loss, metabolic slowdown, and are harder to sustain. Losing 1-2 pounds per week is the rate recommended by health authorities.
Set protein intake at 0.8-1 gram per pound of goal bodyweight
If your goal weight is 155 pounds, eat 125-155 grams of protein daily. Protein preserves muscle during a deficit, increases satiety by 25-30% compared to carbs, and burns 20-30% of its calories during digestion. Distribute protein across 3-4 meals for maximum benefit.
Fill remaining calories with whole foods prioritizing fiber
Aim for 25-35 grams of fiber daily from vegetables, fruits, legumes, and whole grains. Fiber slows digestion, stabilizes blood sugar, and increases the feeling of fullness. Each 10-gram increase in daily fiber is associated with a 3.7% decrease in visceral (belly) fat over 5 years.
Never drop calories below your BMR
Your BMR (roughly 1,200-1,600 for women and 1,600-2,000 for men) is the minimum energy your body needs for basic functions. Eating below BMR for extended periods triggers metabolic adaptation, where your body reduces calorie burning by 10-15%. This makes further weight loss extremely difficult.
Build Your Meal Framework
Plan 3-4 meals per day with consistent timing
Meal frequency does not affect metabolism, but consistent timing reduces impulsive eating by 30-40%. Eating every 3-5 hours keeps blood sugar stable. Most successful maintainers eat on a predictable schedule rather than grazing throughout the day.
Use the plate method: half vegetables, quarter protein, quarter starch
This visual method requires no calorie counting and naturally produces a 400-600 calorie meal. Vegetables provide volume and fiber with minimal calories (a full cup of broccoli is only 55 calories). Adding a thumb-sized portion of healthy fat rounds out the meal.
Prepare 3-4 go-to meals you enjoy that fit your calorie target
Decision fatigue undermines diets. Having 3-4 reliable meals that you know the exact calorie content of eliminates daily guesswork. Rotate these throughout the week. People who eat a narrower variety of meals during a deficit lose 25% more weight than those who eat differently each day.
Limit liquid calories to under 100 per day
A single sweetened coffee drink can contain 300-500 calories. A glass of juice has 110-150 calories with no fiber. Alcohol has 7 calories per gram and reduces fat burning by up to 73% while being metabolized. Switch to water, black coffee, or unsweetened tea.
Add Exercise to Support Fat Loss
Strength train 2-3 times per week to preserve muscle mass
Without resistance training, 25-30% of weight lost in a calorie deficit comes from muscle. Strength training reduces this to under 5%. Focus on compound movements like squats, presses, rows, and deadlifts. Even 2 sessions of 30 minutes per week are protective.
Walk 7,000-10,000 steps daily as your primary cardio
Walking burns 250-400 additional calories per day depending on your weight and pace. It does not increase appetite the way intense cardio does, making it ideal during a deficit. A brisk 30-minute walk covers about 3,000 steps. Take calls while walking or park further from entrances.
Add 1-2 moderate cardio sessions per week if desired
Cycling, swimming, or jogging for 30-45 minutes burns 200-400 calories per session. Do not use cardio to eat more; the body overcompensates by increasing hunger after intense sessions. Keep cardio moderate (able to hold a conversation) to avoid spiking appetite hormones.
Increase daily movement outside of planned exercise
Non-exercise activity thermogenesis (NEAT) accounts for 15-30% of daily calorie burn. Stand instead of sit, take stairs, fidget, do household chores actively. People with high NEAT burn 350-700 more calories per day than sedentary people at the same weight. Small movements add up.
Track Progress and Adjust
Weigh yourself daily and calculate a weekly average
Compare weekly averages, not individual days. If your weekly average drops 0.5-1.5 pounds, your plan is working. A 2+ week stall in weekly averages (while being compliant) means you need to reduce calories by 100-200 or increase daily steps by 2,000.
Retake body measurements every 2 weeks
The waist measurement is the most important health indicator. Losing 0.5 inches per month from your waist indicates real fat loss even if the scale stalls. Waist circumference above 40 inches for men or 35 inches for women significantly increases health risks.
Plan a diet break of 1-2 weeks at maintenance calories every 8-12 weeks
Continuous dieting longer than 12 weeks causes metabolic adaptation and psychological burnout. Eating at maintenance for 1-2 weeks resets hunger hormones (leptin recovers by 20-30%), restores energy, and improves adherence to the next phase. This is not giving up; it is strategic recovery.
Recalculate your calorie target after every 10-15 pounds lost
A lighter body burns fewer calories. For every 10 pounds lost, your TDEE decreases by approximately 70-100 calories per day. If you do not adjust your intake downward, your deficit shrinks to zero and weight loss stops. This recalculation is normal and expected.
Frequently Asked Questions
How many calories should I eat to lose weight?
A safe deficit is 500-750 calories below your maintenance level, which produces 1-1.5 pounds of loss per week. For most adults, this means eating 1,500-2,000 calories daily depending on your size and activity level. Women should not go below 1,200 and men should not go below 1,500 calories without medical supervision. Use an online TDEE calculator to estimate your maintenance calories, then subtract 500. Consult your doctor for advice specific to your situation.
How much weight can I realistically lose in a month?
A healthy rate is 4-8 pounds per month (1-2 pounds per week). People with more weight to lose may see faster initial results of 8-12 pounds in the first month, partly from water weight. Losing faster than 2 pounds per week increases muscle loss, gallstone risk, and metabolic slowdown. Studies show that people who lose weight gradually are 80% more likely to keep it off long-term.
Is it better to cut carbs or cut fat for weight loss?
Total calorie deficit matters more than which macronutrient you cut. A 2018 Stanford study of 609 adults found no significant difference in weight loss between low-carb and low-fat diets over 12 months. The best approach is the one you can sustain. Most nutrition experts recommend getting 45-65% of calories from carbs, 20-35% from fat, and 10-35% from protein for overall health.
Why did I stop losing weight after the first few weeks?
Weight loss plateaus are normal and happen to nearly everyone at weeks 3-6. Your body adapts to fewer calories by slightly reducing your metabolic rate (about 5-10%). Solutions include recalculating your calorie needs at your new weight, increasing exercise intensity by 10-15%, varying your workout routine, and checking for hidden calories in sauces, drinks, and cooking oils. Consult your doctor for advice specific to your situation.
Do I need to exercise to lose weight or can I just diet?
You can lose weight through diet alone since weight loss is about 80% nutrition and 20% exercise. However, exercise preserves muscle mass during weight loss (critical for maintaining your metabolism), improves mood, and doubles the likelihood of keeping weight off for 5+ years. Aim for 150-300 minutes of moderate activity per week. Strength training 2-3 times weekly is particularly valuable for preventing muscle loss.