I used to think weight loss was some mysterious combination of genetics, willpower, and luck. I tried every diet trend - keto, paleo, intermittent fasting, juice cleanses. Some worked temporarily, but I always gained the weight back.
Then I learned something that changed everything: weight loss is just math.
It took me 18 months to lose 35 pounds, and I've kept it off for over two years now. Here's the science-backed approach I used, with real numbers from my own journey.
My Starting Point (The Uncomfortable Truth)
In January 2022, I stepped on the scale and saw 215 pounds - the heaviest I'd ever been. At 5'8", my BMI was 32.7, officially in the obese category. I was tired all the time, my clothes didn't fit, and I avoided photos.
I'd tried "intuitive eating" and "listening to my body," but my body was apparently telling me to eat entire sleeves of Oreos.
The Math That Changed Everything
Here's what nobody explains clearly: your body burns calories just to keep you alive - that's your Basal Metabolic Rate (BMR). Add in your daily activities, and you get your Total Daily Energy Expenditure (TDEE).
To lose weight, you need to eat less than your TDEE. It's that simple.
My Numbers (January 2022):
- Age: 34
- Height: 5'8" (173cm)
- Starting weight: 215 lbs
- Activity level: Lightly active (desk job + occasional gym)
The Calculations:
- BMR: 1,847 calories/day (what I burn at rest)
- TDEE: 2,216 calories/day (BMR × activity multiplier of 1.2)
- Target for 1 lb/week loss: 1,716 calories/day (TDEE - 500)
🔥 Calculate Your Numbers
Use the same calculator I used to find your BMR, TDEE, and calorie targets for your goals.
Find Your Numbers →Why Most Diets Fail (And Mine Used To)
Before I understood the math, I was making these classic mistakes:
1. Guessing Portion Sizes
I thought I was eating "healthy portions" but I was consuming 2,800+ calories daily without realizing it. A "small" bowl of pasta was actually 3 servings.
2. Overestimating Exercise
That 30-minute walk? It burned about 150 calories - not the 400 I thought. I was "rewarding" myself with 300-calorie snacks after 150-calorie workouts.
3. Ignoring Liquid Calories
My morning latte was 320 calories. My afternoon soda was 150. Those evening beers? 300+ calories each. I was drinking 600-800 calories daily.
Myth I Believed: "Calories Don't Matter on Keto"
I spent six months eating unlimited bacon, cheese, and avocados because "fat doesn't make you fat." I gained 8 pounds. Turns out, calories still count regardless of macros. Physics doesn't care about your diet philosophy.
My Actual Strategy (What Finally Worked)
Phase 1: Track Everything (Months 1-2)
I used an app to track every single thing I ate for 60 days. No judgment, no restrictions - just data collection. This was eye-opening:
- I was eating 2,800-3,200 calories daily
- Restaurant meals were 1,000+ calories each
- My "healthy" smoothies were 450 calories
- Weekend drinking added 800-1,200 calories
Phase 2: Create the Deficit (Months 3-18)
I aimed for 1,700 calories daily (500 below my TDEE). Here's how I did it:
My Daily Eating Strategy
- Breakfast (300 cal): Greek yogurt with berries and a small amount of granola
- Lunch (400 cal): Large salad with protein, or soup and sandwich
- Dinner (600 cal): Lean protein, vegetables, and a reasonable portion of carbs
- Snacks (400 cal): Apple with peanut butter, or crackers with cheese
Key insight: I could eat plenty of food and feel satisfied within my calorie budget. It was about choosing foods that kept me full.
The Results (With Real Data)
| Month | Weight (lbs) | Loss (lbs) | Avg Daily Calories |
|---|---|---|---|
| January 2022 | 215 | - | 2,950 (tracking only) |
| March 2022 | 210 | -5 | 1,750 |
| June 2022 | 198 | -17 | 1,720 |
| September 2022 | 186 | -29 | 1,780 |
| December 2022 | 180 | -35 | 1,850 |
What I Learned About My Body
Your TDEE Changes as You Lose Weight
At 180 pounds, my TDEE was about 2,050 calories - 166 calories less than when I started. I had to adjust my intake as I lost weight to maintain the same rate of loss.
Weight Loss Isn't Linear
Some weeks I'd lose 2 pounds, other weeks I'd gain 1 pound despite perfect adherence to my calories. Water retention, hormones, and bathroom timing all affect the scale.
Hunger Adjusts
After 6-8 weeks, 1,700 calories felt normal. My stomach physically shrank, and I got better at recognizing actual hunger vs. boredom/stress eating.
The Mental Shift
The biggest change wasn't physical - it was mental. Instead of feeling deprived, I felt empowered. I understood exactly what my body needed and could make informed choices. Vacation? I'd eat at maintenance (2,050 calories) and not gain weight. Special dinner? I'd eat lighter earlier in the day.
Common Questions (That I Had Too)
"Don't I Need to Cut Carbs?"
Nope. I ate carbs every day - rice, bread, pasta, fruit. What mattered was staying within my calorie budget. Carbs actually helped me feel satisfied and stick to my plan.
"What About Metabolism Damage?"
My metabolism did slow slightly (adaptive thermogenesis), but not dramatically. At maintenance, I can eat 2,050 calories and maintain my weight. That's only 166 calories less than before.
"How Did You Handle Cravings?"
I built treats into my daily calories. Want ice cream? Great - that's 280 calories, plan the rest of your day accordingly. Complete restriction leads to binges (learned that the hard way).
My Current Maintenance Strategy
I've been 180 pounds for two years now. Here's how I maintain:
- I still track calories loosely (about 5 days per week)
- I weigh myself daily and adjust if I see an upward trend
- I eat at maintenance (2,050 calories) most days
- I strength train 3x per week to preserve muscle
- I allow myself flexibility on weekends and vacations
The Bottom Line
Weight loss really is calories in vs. calories out. But it's also about:
- Understanding your numbers - BMR, TDEE, and calorie needs
- Being honest about your intake - tracking is crucial initially
- Finding foods that satisfy you within your calorie budget
- Being patient - it took me 18 months, not 18 days
- Adjusting as you go - your needs change as your weight changes
The math is simple, but the execution requires patience and consistency. Once you understand your numbers, you can make informed decisions instead of guessing.
📊 Start with Your Numbers
Calculate your BMR, TDEE, and calorie goals based on your stats and goals.
Get Your Plan →Remember: This is what worked for me based on my body, lifestyle, and preferences. Your numbers will be different, but the principles are the same. Start with the math, then adjust based on how your body responds.
The best diet is the one you can stick to long-term. For me, that meant understanding the science and working with it, not against it.