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Although there isn't a definitive, magical formula for weight loss [3], setting a calorie deficit is probably the closest thing. Online coach Susan Niebergall [4] posted a helpful guide on Instagram explaining that a calorie deficit is non-negotiable when it comes to shedding pounds. Calculating yours is easy:
Set your calorie range by multiplying your bodyweight by 10 to 12. Your caloric intake [5] should fall somewhere within these numbers. Even if it requires some tweaking, this is a good starting point. Next, Susan recommends maintaining this range for three to four weeks while staying on top of tracking during this period. As you monitor any changes, see if you notice any increases or decreases in your weight in addition to gauging how you feel and how your clothes are fitting.
Once you start seeing a difference, adjust your calorie numbers accordingly (typically a five percent change). But remember that this isn't a one-size-fits-all type of thing. It will take some trial and error to figure out what ultimately works for you!