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And that's good news. A few simple habits, repeated, beat any perfect plan.
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A 200 lb woman at 5 ft 6 in burns about 2,192 calories on a lightly active day.
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A 500-calorie daily gap is roughly 1 lb a week at first. No crash diet needed.
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About 1.2 to 1.6 g per kg a day helps you keep muscle while fat comes off.
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150 minutes of activity a week and 7+ hours of sleep make the deficit easier.
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Run the free TDEE calculator and get a calorie target that fits your life.
How to lose weight with a small calorie deficit, enough protein, daily steps and good sleep, plus when medicine can help. Simple, sourced and doable.
Tap below for the full page. Not medical advice; talk to your clinician about your care.