How to figure out calorie intake for weight loss?

Ah, the eternal struggle of a foodie! 😉 I found that using an app to track my food for a few days gave me a baseline. Then, I just tried to swap some high-calorie items with healthier ones – like replacing that extra spoonful of ghee with more vegetables. It's about smart choices, not deprivation.

Start by finding your Basal Metabolic Rate (BMR) online, then add your activity level to get your Total Daily Energy Expenditure (TDEE). Aim to eat 20-25% below your TDEE for weight loss. Use an app to track for accuracy. It's math, but doable. Consistency is key.

Okay, so first, use an online TDEE calculator to estimate your maintenance calories. Then, subtract 300-500 calories for a realistic and healthy weight loss goal (about 0.5-1 kg per week). Track your food with an app for a week to understand your current intake. Focus on protein and fiber to stay full and cut out liquid calories like juices and sodas.

Beta, earlier we just ate what was cooked at home, not too much. A little less rice, more sabzi, that was our 'calorie control'. Drink plenty of water and walk daily, like our ancestors did. For anything specific, especially if you have health worries, talk to your family doctor.