use an online calorie calculator or website pigly as a starting estimate and be in a calorie deficit.
losing fat is a slow process. have patience to avoid muscle loss.
eat enough protein to maintain muscle. also keeps you full longer
focus on fiber and whole foods like vegetables, fruits, and whole grains. also look into high satiety foods
limit ultraprocessed foods. food quality affects hunger and energy.
stay active with steps, exercise, and stretching.
avoid eating too few calories to prevent overeating later. find a good baseline, not too high and not too low.
drink water.
stay consistent!!
edit: js realized you only asked for how many calories and i got a bit carried away lol mb
