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STEP
03
FIND YOUR WEIGHT LOSS TDEE
First, begin with the TDEE you calculated in step 1, the
maintenance TDEE. For the sake of this exercise let’s
use an example of 2500 calories per day as Person X’s
maintenance TDEE. Yours may be higher or lower, but
we will use this example to illustrate how to predict
your weight loss.
One pound is equal to 3500 calories. To lose one
pound, you must use 3500 calories fewer than your
maintenance TDEE. To lose one pound of fat in one
week, you could decrease your caloric intake by 500
calories per day. In seven days, you will have used
3500 fewer calories than your body needed. Your body
will have pulled that needed energy from your fat
stores (that’s what it’s there for!) and you will have lost
a pound of fat.