theresaherod's Journal, 30 Aug 18

I mean the best best truly best way to find a deficit....do not change ur diet, for two weeks track religiously (like if your life depends on it, after two weeks if you gain or stay the same, deduct calories 😉 hit a plateau and deduct hit a plateau deduct 😉🙌🏼 If you lose after two week eat that amount until you hit plateau and deduct and hit plateau deduct.  

But I know that takes time and patience not many of us have time and patience...😬 

I would recommend you use the Mifflin St. Jeor formula to calculafe your resting metabolic rate which is the amount you burn while resting. Once you find it then create a deficit. My RMR is 1785 and i eat 1600 and the rest of the deficit comes from exercise. I lost 11.5 lbs since July 19 following this. This is just an estimate. Mine was the accurate number because I had it measured using a specific equipment at a weight management lab. I highly recommend you use this formula. Consuming the recommended macros according to the calories you need will help you lose weight. If you are low to moderate intensity exerciser, I would recommend to stay on the lower end of the macro percentage 

Thank you everyone 

My wife started last week and came up with the calculation of 1500 calories per day to maintain her weight. She has chosen to keep her calorie intake at about 1200 and plans to exercise to burn another 2-300 calories per day. This means she should be living on 900-1000 calories per day hoping to steadily lose 1-2 pounds per week. Good info from these other gals here! Good shedding to you!