Back with another video! This time it's about the single most important variable for fat loss: creating a calorie deficit. Without a calorie deficit, you will not be able to lose fat. So in this video, I first explain what a calorie deficit is and why it's important. And later in the video, I show you a simple way you can get a good calorie starting point that will put most people in a calorie deficit. As always, if you have any questions, feel free to comment below!
The jump rope can help fat loss by creating a larger calorie deficit. But it won't specifically burn off thigh fat. We can't spot reduce body fat, you lose fat overall.
this really helps, i’ve been in a calorie deficit for a few months now and went from 261-225 im now working out hard everyday multiple times and trying to get below 200 pounds within the next 2 months
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
I just used an online calculator, I was 67 kilos back then, then starting at March, I did fasted workouts in the morning during a calorie deficit of 500 (calcu said I needed 2.6k, so I ate 2.1k) Now I'm 61kg, and eat 2k calories a day and still loosing weight, glad I saw your video! Edit: damnit, now I'm 75kg. Now I'm back here I guess lmao (2022) 80kg.... College life is causing me to stress eat... (dec 2022)
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
Makes sense. I didn’t change my diet - didn’t lose any weight. I lost inches. But I was still carrying a lot of weight. So I decided to finally change my diet and see how lowering sugars, processed foods, salts, dairy, and other junk I was eating will help me actually shred. I’m not a teenager anymore :/ so the reality is… I needed this video Thank you
I recently put on about 5 pounds, and noticed that i couldnt see my abs and ribs in the mirror as well as before. i found this video and i cant tell you how much its helped! the video was clear and concise with good information. thanks!
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
Okay finally I get it now. Go to the gym regularly and eat as many calories as your body weight needs so if I’m 190lbs I need 1,900-2000 calories a day to keep my weight so if I go burn say 500 calories at the gym don’t come home and eat it all back just have a light snack type of deal. So much easier than I thought . I thought when people said burn more calories than u eat I was like wait so if I eat 2000 calories a day I have to burn 2100 calories? I didn’t understand it till now so thank you lol
I’m 250lbs I was at 270 2 months ago. Dieting only, with 1500 calorie intake a day I lost about 2lbs a week. My question is once I hit that plateau, will hitting the gym significantly help me increase that deficit? I ask this because I don’t want to eat less than 1500 calories a day as it’s not too safe
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
@@metalrockstarizer89 eat less calories than your body needs. If you need 2500 calories the you instead only consume 2000 calories and that 500 calories that your body needs extra will instead be took from existing body fat meaning that your body will eat away at your fat in order to get the calories it needs, thus making you lose body fat and weight.
Definitely subbing to this channel. This is the type of creator I want to follow. Simple, honest, straight to the point, doesn't promote cosmetics (which is sometimes tolerable). Thank you!
Seriously thank you man I've been struggling for the past 2 days and you have finally helped me look at everything I've been trying to put together and making things alot easier for me thank you
Finally someone who makes sense. I am 63 years old, weigh in at 116Kg, and i am 180cm tall. i need to get my weight down to at least 90Kg. Classic Dad or in my case soon to be Grand dad body. I have started by reducing sugar, and cutting carbs. Will let you know how i am progressin
Im a little slow I couldn’t understand what a calorie deficit was 😂 but this video really helped me get a better understanding, thank you so much for the video! 😊
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
@@Harunmahamed26 Depending on how you weigh is how much calories you lose by doing nothing at all, for example, i weigh 85 kg and I lose 1,800 calories without exercise because you burn calories just by existing. if i ate 2000 calories which is the recommended intake of calories. 2000 - 1800 = 200 calories, so i would to burn 200 calories and an extra 100 or more to be in a deficit. I was also in your position and thought I had to burn 2,500 calories a day just by exercise which is very unrealistic and too much.
Thank you for explaining this so well I watched so many other videos and I instantly got annoyed because they were not explaining it properly and the videos were so long.
Solid information about calories. Tired of all the nonsense about types of diets and which one is superior for fat loss when at the end of the day if you have not created a caloric deficit then weight loss will not occur. Calories are king!
So my battery percentage rn is like %1000 cuz I’m fat, but I still feel tired 😂😂 Jokes aside, I always kept hearing about Calorie Deficit and this video was good in educating me about it, thanks man!
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
What a detailed information! I just started my calorie deficit 2 days ago. Im wondering should I consider about my carbo and sugar intake or just focus on calories? Thanks!
Not dumb at all! It's mostly about controlling calories. If you consume 10 calories per pound of your (goal) bodyweight, you'll have a good starting point for fat loss.
I am 155lbs. Calculator said I need to have 1500 cal. But I on most days eat up to 800-1000 cal. Burn 400 cal on most days and 300 cal on other.. I have lost 2.2 lbs in past 1 month
More cardio is always a good choice. I did 4.7 miles on the elliptical. Even 20 minutes of walking per day is amazing. Daily exercise is key. Calories need to be under 2,000 per day to lose any weight. I go down to 1,200.
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
Awesome video bro! But just to clarify. I want to lose my stomach fat. So that way I’m able to get a 6 pack. I weigh 195 and workout 6-7 days a week and lift heavy. What would you recommend my calorie intake should be? So that way I can be in a caloric deficit. Thank you bro 🙏🏽
10-12 calories per pound of your bodyweight is a good general target to aim for. So that's around 2200 kCals per day in your case, as a starting point :)
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
@@Grant_55 yeah so basically u gotta eat like however much calories u need then what u do is burn like a good 300-500 calories a day right then leave the rest to ur body cuz it burns normally then u should be good 🙏
crazy helpful info as always but I’m still confused about one thing: if you do steady state cardio 3-4 times a week, should you make up the extra calories deficit through your diet (aka eating more)? Right now I eat at 12x per pound of body weight and do cardio at least 3 times per week yet my fat loss has been stagnant.
Hey Ali! I would not eat back the calories you burn via exercise since it's not clear how many calories you really burn during the cardio. More often than not people then end up eating back too many calories. If your progress measures are currently stagnant, consider another 10% calorie-drop to increase your deficit. Hope this helps!
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
you can literally do no exercise and still lose weight. as long as you are in a calorie deficit. our body burns calories even when we sleep, but yes its true going to the gym being active does speed up the process, it matters much more what you eat to lose weight rather then hitting the gym
All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185. P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.
Back with another video! This time it's about the single most important variable for fat loss: creating a calorie deficit. Without a calorie deficit, you will not be able to lose fat.
So in this video, I first explain what a calorie deficit is and why it's important. And later in the video, I show you a simple way you can get a good calorie starting point that will put most people in a calorie deficit. As always, if you have any questions, feel free to comment below!
Will and can I burn thigh fat percentage doing jump rope or is that impossible?
The jump rope can help fat loss by creating a larger calorie deficit. But it won't specifically burn off thigh fat. We can't spot reduce body fat, you lose fat overall.
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I finally understand what a calorie deficit is! You explain it so clearly.
Glad it was helpful!
I had an aaaahhh moment watching this too haha
Me too all these other ones are a bunch of jokes and non sense
Same
Question: if my calorie deficit is 2,136 per day, do I have to burn more than that everyday?
No BS. straight to the point. awesome video dude!.. just started a calorie deficit plan with mild cardio. hope to loose the dad bod soon!
Apologies for the late response, thanks dude! Keep up the good work :)
Any update?
how's it going
How’s it going brother???
I’m just getting started. Any tips
this really helps, i’ve been in a calorie deficit for a few months now and went from 261-225 im now working out hard everyday multiple times and trying to get below 200 pounds within the next 2 months
I have a question, Idk how many cals I need to eat
I eat in a 1400 cal deficit but I checked and it said in cutting I need to eat 1900 calories I work out everyday and my maintenance is 2430
Awesome work!
Am still confused how i count the colories I still don't get it and am 230
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
I tried KETO
I tried intermittent Fasting
I tried eating Low Carb
The only diet that was doable and maintainable was Caloric Deficit...and it works!
I just used an online calculator, I was 67 kilos back then, then starting at March, I did fasted workouts in the morning during a calorie deficit of 500 (calcu said I needed 2.6k, so I ate 2.1k)
Now I'm 61kg, and eat 2k calories a day and still loosing weight, glad I saw your video!
Edit: damnit, now I'm 75kg. Now I'm back here I guess lmao (2022)
80kg.... College life is causing me to stress eat... (dec 2022)
Fantastic work! Happy to hear you have been progressing well :)
what weight r u now
@@ricky12a6 63kg, I stopped working out cuz of school. Will get back to it once school is over
Did you first eat all the calories then workout after or workout between eating those calories??
How much calories did u burn? All 2k calories?
All these videos are so confusing but I understood this one! Thank you so much!
Glad it was helpful!
Good video man! Clear, concise and informative 👍🏼
Thanks Oscar!
@@iWannaBurnFat im eating alot but not gaining weight 😂😂
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
Makes sense. I didn’t change my diet - didn’t lose any weight. I lost inches. But I was still carrying a lot of weight. So I decided to finally change my diet and see how lowering sugars, processed foods, salts, dairy, and other junk I was eating will help me actually shred.
I’m not a teenager anymore :/ so the reality is… I needed this video
Thank you
So what's the result?
I recently put on about 5 pounds, and noticed that i couldnt see my abs and ribs in the mirror as well as before. i found this video and i cant tell you how much its helped! the video was clear and concise with good information. thanks!
Glad to hear this video is helpful! :)
i had no idea about the 10-12 thing, i have always thought that everyone should eat 2000 calories a day. thank you so much.
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
@@Harunmahamed26 that’s the part where I am at that’s very confusing. Still got the info?
Thank you! This is my first step on my aesthetic body journey!
You got this! Let me know if I can help in any way
I finally find someone who explained everything clearly thanks Bro
Glad it helped!
Finally someone is straight to the point. Now, I understood what is calarie deficit.. Thanks for video
My pleasure!
Okay finally I get it now. Go to the gym regularly and eat as many calories as your body weight needs so if I’m 190lbs I need 1,900-2000 calories a day to keep my weight so if I go burn say 500 calories at the gym don’t come home and eat it all back just have a light snack type of deal. So much easier than I thought . I thought when people said burn more calories than u eat I was like wait so if I eat 2000 calories a day I have to burn 2100 calories? I didn’t understand it till now so thank you lol
The best and most logical/scientific channel on youtube for bodybuilders.
I appreciate the support man!
@@iWannaBurnFat You earned it bro & U're welcome. Keep Up 💪🏼!
I’m 250lbs I was at 270 2 months ago. Dieting only, with 1500 calorie intake a day I lost about 2lbs a week. My question is once I hit that plateau, will hitting the gym significantly help me increase that deficit? I ask this because I don’t want to eat less than 1500 calories a day as it’s not too safe
Thank you so much for the advice! I am 14 but I look into nutrition a lot because I want a smart approach to it.
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
@@Harunmahamed26 see my reply in your other comment
Bruh can someone just tell me what EXACTLY a calorie deficit is. It’s confusing as hell.
@@metalrockstarizer89 eat less calories than your body needs. If you need 2500 calories the you instead only consume 2000 calories and that 500 calories that your body needs extra will instead be took from existing body fat meaning that your body will eat away at your fat in order to get the calories it needs, thus making you lose body fat and weight.
Definitely subbing to this channel. This is the type of creator I want to follow. Simple, honest, straight to the point, doesn't promote cosmetics (which is sometimes tolerable). Thank you!
Thank you so much for the kind words! I greatly appreciate it. Welcome to the channel :)
@iWannaBurnFat all the best to your success, ill be there for it!
no bullshit, straight to the point. liked your video!
Thank you!
I'm glad you added youtube in addition to your Instagram. Both are wonderful sources of information, thanks for breaking it down for us.
Thank you Joe! :)
Literally barely comment on videos in general but this video helped explain caloric deficit in the best way. You have my sub.
Awesome! Thank you for your support! :)
I just got a add about some dude saying cardio doesn’t so anything 😂
Weight loss and muscle gain is such a difficult topic to get into. But you have made it so simple to understand, thanks dude.
Thank you! Glad to hear that :)
Seriously thank you man I've been struggling for the past 2 days and you have finally helped me look at everything I've been trying to put together and making things alot easier for me thank you
Finally someone who makes sense. I am 63 years old, weigh in at 116Kg, and i am 180cm tall. i need to get my weight down to at least 90Kg. Classic Dad or in my case soon to be Grand dad body. I have started by reducing sugar, and cutting carbs. Will let you know how i am progressin
Awesome, keep up the great work!
I am excited to try it out actually I really lost weight like 8 kgs with this but then during the lockdown I gained them back ughh
You got this! 💪
Heyyy how's it going have you lost any weight?😁
Im a little slow I couldn’t understand what a calorie deficit was 😂 but this video really helped me get a better understanding, thank you so much for the video! 😊
Glad it helped!
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
@@Harunmahamed26 Depending on how you weigh is how much calories you lose by doing nothing at all, for example, i weigh 85 kg and I lose 1,800 calories without exercise because you burn calories just by existing. if i ate 2000 calories which is the recommended intake of calories. 2000 - 1800 = 200 calories, so i would to burn 200 calories and an extra 100 or more to be in a deficit. I was also in your position and thought I had to burn 2,500 calories a day just by exercise which is very unrealistic and too much.
This is one of the best videos i have ever watched.
Appreciate it! :)
Finally a guy that actually explains what a calorie deficit means un like people just saying to eat less
Appreciate the kind words!
Also what do you thing is better for hypertrophy
1- Concentric Failure
2- Progressive Overload
We need both! Progressive overload while training close to concentric muscle failure.
Every morning 1:05 haha
Haha!
Especially after eating salsa in bed the night before..... hello salt bloat!
The fact I’m able to understand this makes me happy. Thank you.
Best video on this topic I’ve ever seen
Awesome!
i love how you include a video summary
Thank you for explaining this so well I watched so many other videos and I instantly got annoyed because they were not explaining it properly and the videos were so long.
My pleasure! I am happy to help :)
Great video! Quick to the point without rushing and a ton of clear information! Thank you!
Apologies for the late response. Thank you! I am glad you enjoyed the video :)
Solid information about calories. Tired of all the nonsense about types of diets and which one is superior for fat loss when at the end of the day if you have not created a caloric deficit then weight loss will not occur. Calories are king!
Yes! Thank you
Thanks alot. I've been really struggling but you really made this so clear. I really appreciate this so much. Thank you once again
Glad it helped!
@@iWannaBurnFat do you coach?
Best video on calorie deficit I’ve seen thank you
Glad you liked it!
Love the acting! Also, great info!
Thank you Allan!
you are a king for this
This video is what I have been looking for ! Appreciate this
thank you for breaking it down and explaining it in a simple and clear but also in a thorough way!
It's my pleasure! 😁
This is great! Easy to understand and very helpful 🙌🏽
Appreciate it! :)
good video man apparently I've been doing this without knowing it I do 3 hours of cardio a day
That’s not good
Amazing video bro!! I finally understand what this concept is thanks to your very clear and understandable explanation! Just subscribed:) Stay blessed
Awesome, thank you! :)
So my battery percentage rn is like %1000 cuz I’m fat, but I still feel tired 😂😂
Jokes aside, I always kept hearing about Calorie Deficit and this video was good in educating me about it, thanks man!
My pleasure man!
Solid info Mounir. Thanks for all your hard work
Sorry for the late response, thank you!
Thank you so much for this info !
I finally understand what a calorie deficit is !
Thank you so much man! Very insightful and to the point video! I am glad I found you channel!
Appreciate it man!
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
What a detailed information! I just started my calorie deficit 2 days ago. Im wondering should I consider about my carbo and sugar intake or just focus on calories? Thanks!
Awesome! Start by watching your calories only. Once you have mastered calorie-control, look into more details like protein intake.
Clear and straight to the point thanks bro 👍
My pleasure bro!
Best video on this for beginners, hands down.
I appreciate that!
This makes so much more sense than how I thought a calorie deficit worked lol appreciate the video bro
Thanks for the explanation 👍👍
I’m dumb. So your saying eat less calories but work out more to burn more calories right?
Not dumb at all! It's mostly about controlling calories. If you consume 10 calories per pound of your (goal) bodyweight, you'll have a good starting point for fat loss.
Lmao.
@@iWannaBurnFat wait so should I consume 10 calories per my current weight or my goal weight?
@@shafiquekhan1266 current
@@randomgirl6818 thanks random girl
Yo great video. Straight to the point and nothing extra. Keep up the hard work!
Thanks man! Appreciate the support
Simple and effective. Great info and video!
Glad you enjoyed it!
Good video, well explained 👏🏽
Thank you!
Loved how simple this was! Helped a lot for me
100 Questions answered in one video!!!👌🏼👌🏼💯
Thank you! :)
I am 155lbs. Calculator said I need to have 1500 cal. But I on most days eat up to 800-1000 cal. Burn 400 cal on most days and 300 cal on other.. I have lost 2.2 lbs in past 1 month
Name: Driss Elassimi
Height: 5’5
Weight: 171
Update august 25
You got this!
How it going
@@eddie_taco2350 lost 5 pounds
Actually a really good video I was hesitant but it was good
Glad to hear that!
brilliantly explained, subscribed. Thank you
Thanks for the support!
More cardio is always a good choice. I did 4.7 miles on the elliptical. Even 20 minutes of walking per day is amazing. Daily exercise is key.
Calories need to be under 2,000 per day to lose any weight. I go down to 1,200.
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
@@Harunmahamed26 that’s what i am confused about as well like if i eat 2000 calories that’s almost 2 hours at the gym
@@sirdiegocapalot3436 depends what you do
@@Harunmahamed26 No. You need to eat 500 kcal less so 2000 kcal or you can eat 2500 kcal and just exercise the 500 kcal away.
Yah I go to 1200 and run on elliptical 30 minutes 3.5 miles a day and have lost 60lbs in 6-7 months
Thanks dude! This was a great video
Glad you like it :)
Thanks, your explanation is clear.
My pleasure!
You are so good at explaining things this helped heaps💪💪
nice, this is short and packed with simple info
Glad you liked it!
Very clear, informative and straight to the point video, Well done!
Thank you! :)
Thank you very much for this information. Very helpful.
It is my pleasure!
Awesome video bro! But just to clarify. I want to lose my stomach fat. So that way I’m able to get a 6 pack. I weigh 195 and workout 6-7 days a week and lift heavy. What would you recommend my calorie intake should be? So that way I can be in a caloric deficit. Thank you bro 🙏🏽
10-12 calories per pound of your bodyweight is a good general target to aim for. So that's around 2200 kCals per day in your case, as a starting point :)
watching this as i’m on my second serving of my fruit loops cereal. gonna start that grind as soon as my gym opens back up
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
@@Harunmahamed26 also my problem, have you found out what to do yet?
@@Grant_55 yeah so basically u gotta eat like however much calories u need then what u do is burn like a good 300-500 calories a day right then leave the rest to ur body cuz it burns normally then u should be good 🙏
@@Harunmahamed26 so you burn 300-500 instead of say 2000?
@@Grant_55yes cuz ur body will burn the test naturally
what an amazing video i clearly understood it
Glad you like it!
Amazing video bro, great job.
Thanks bro!
What a great video. Your explanation is excellent. Thank you so much.
You're very welcome!
crazy helpful info as always but I’m still confused about one thing: if you do steady state cardio 3-4 times a week, should you make up the extra calories deficit through your diet (aka eating more)? Right now I eat at 12x per pound of body weight and do cardio at least 3 times per week yet my fat loss has been stagnant.
Hey Ali! I would not eat back the calories you burn via exercise since it's not clear how many calories you really burn during the cardio. More often than not people then end up eating back too many calories. If your progress measures are currently stagnant, consider another 10% calorie-drop to increase your deficit. Hope this helps!
I'm kinda confused so I use a calorie intake calculator it says I need to take 2,500 Calories a day so does that mean I burn all 2,500 calories every day???? If so that'll be so hard and time consuming
Weight : 115 lbs
Height : 5.9 ft tall
Coming back at 25 july 2021
Let's go for it! 💪
Update?
@@user-ss1qn3qv9d 59 kg
Such good advice brother, greetings from England
Thanks brother!
Thanks for the great video you're awesome man
Thanks for watching!
Amazing info. U have explained it extremely simple. Love u :-)
Thank you! Appreciate it :)
This is an awesome video man!
Appreciate it!
Thank you so much for helping me understand this!😊
Happy to help!
Simple and clean information
Super underrated 💯
Appreciate that
you can literally do no exercise and still lose weight. as long as you are in a calorie deficit. our body burns calories even when we sleep, but yes its true going to the gym being active does speed up the process, it matters much more what you eat to lose weight rather then hitting the gym
This video helped me out. Thanks man
Glad it helped!
Why doesn’t this have a million views ?
Great video man!
Appreciate it!
Name: Stefan Marr
Weight: 80kg
Height: 183cm
Update August 25
You got this Stefan!
Update?
All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185.
P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.
Wow this really helped. Thnx keep up the awesome work🧡
Glad it helped!
Great info and love the effort you put into making this video to help us understand! It’s so inspiring
Glad you like it! Thank you :)
Great job explaining. Thank you.
You explain it so clear thanks brother
Well-done , hope your channel grows
Explained perfectly thanks
Glad you like it!
I’m 143 LBS. if I intake 1430-1716 calories a day and lose 500 calories a day, I should be able to lose weight?