Estimate your calories
This calculator will help you establish how many calories you need to maintain your weight. Knowing that, you can determine how many calories to cut for fat loss.
To achieve a moderate (safe) caloric deficit, you could cut your daily intake by 15 to 20 percent. This is recommended for those who don’t have a lot of fat to lose.
To get a more aggressive deficit, cut daily intake by 25 to 30 percent. Greater deficits are not recommended.