A foundational step for sustainable weight loss is establishing your maintenance caloric intake by tracking food precisely for one week, then using that number to create a modest deficit; online calculators can ballpark this to within ±300 calories, but personalized tracking is more accurate than calculator estimates.
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Evidence Quote
“what I do typically is I take that number and I say use your exact diet for a week with this calorie amount like this is your diet model and this is your totally calorie goal for the day eat exactly this every day and then see what the average is at the end of the week”
Source
How to sustainably lose fat while maintaining muscle | Peter Attia and Derek MPMD— Peter Attia MDCreated: 8/12/2026, 6:11:32 PM
My Notes
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