To achieve sustainable weight loss, a good rule of thumb for a calorie deficit is about 20% of your total daily energy expenditure (TDEE) or approximately 500 calories per day. This deficit can be achieved by eating less, exercising more, or a combination of both
. It's important not to go below a certain calorie intake level, as women should not eat less than 1,200 calories a day and men not less than 1,500 calories a day to ensure adequate nutrient intake and avoid potential health risks
