Step 1

Find a TDEE calculator, like this one: https://tdeecalculator.net/

Always use “sedentary” for activity. You (could) add calories back in later when you’re active.┬áTry to input an approximate fat %, if you can, to be more accurate.

Step 2

Eat less than your “maintenance calories” every day.

Download a calorie counter like FatSecret or MyFitnessPal and track everything… EVERYTHING! Even that? YES, even THAT!

At the end of each week, evaluate and adjust as needed.

Note: A 500 calorie a day deficit should give you 1 pound a week loss. Example: if your TDEE is 2000 and you average 1500 per day, you should lose a pound a week.

Step 3

That’s it. You’re done. Just 2 steps to get you started. Now all you have to do is maintain your Calories In Calories Out (CICO) and you can start your journey to getting lean and staying lean.

If you don’t have the time or don’t want to follow CICO, you can CLICK HERE to learn how you can get started without counting calories.