As frustrating as this might sound there is one core principle to losing weight.. energy in vs energy out. 

What complicates it is lack of understanding the energy and when/how it’s assimilated as energy (vs body fat) in a “standard” healthy body let alone YOUR body. 

Same with energy out.  There are plenty of free calculators that will give you an estimate Total Daily Energy Expendeture (TDEE) based on your basic factors (age, height your estimate of known activity)

However what requires more attention is how YOUR body is responding.

You are not a template or a generalization.  Calculators and genral rules of thumb can provide a starting line.  However, you get to also learn to observe how your body is responding and how to tweak accordingly.

Because the generalizations are based on a standard bkueprint design.  YOUR body has changed the blue print in response to a number of factors such as;

👉 your dieting history (yo-yo diets catch up to you and slow your meta...