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As an example, if a 26-year-old male, weighing 183 lbs at 5’9”, engages in regular exercise (3-4 times a week), his maintenance calorie requirement might be around 2,800 calories daily. To initiate weight loss, aiming for a 500-calorie deficit (approximately 2,300 calories per day) should lead to a weight loss rate of about one pound weekly.
Tracking calories meticulously is vital for this process. Many individuals may unintentionally exceed their perceived intake due to poor tracking methods.