Have a long term goal in mind?
Lets do the maths...
We know that 1lb of fat is 3500kcal roughly, so if we have a long term goal such as a holiday or wedding. We can work or weeks accordingly to make sure we have a sustainable fat loss and achieve our goal.
Figures based on no exercise.
Goal: beach holiday in 14 weeks (98 days)
weight loss: 21 lb (9.5kg)
calorie deficit: 21 lb x 3500 kcal = 73500 kcal
day by day deficit: 73500 kcal ÷ 98 days = 750 kcal
average male adult: 2500 kcal per day – 750 kcal = 1750 kcal to loose 1lb per week
average female adult: 2000 kcal per day – 750 kcal = 1250 kcal to loose 1lb per week