Eating for Future You

Don't end up skinny fat, basically a lighter smaller version of your current body. Or worse, a stressed out unhealthy body from extreme diets.

Minimize muscle mass loss, have a better eating goal based on amount to lose and exercise type and time. Reasonable deficit to aid adherence to lose just fat, and maintenance as high as it can be to adhere easier. Using best estimates of BMR and TDEE, and ability to correct based on actual results.

See topic below on the method description, or just use Just TDEE Please spreadsheet to make it easier and to track. Or more detail in Weight Loss spreadsheet - stay on Simple Setup and Progress tabs.