Regarding losing weight by calorie deficit, I'd like to suggest an alternative solution that does not require knowing your body fat percentage. First, start es

Regarding losing weight by calorie deficit, I'd like to suggest an alternative solution that does not require knowing your body fat percentage. First, start estimating how many calories you need per day on credible sites like [1]. Then, buy a scale, measure it twice everyday--first, in morning when you wake up (and peed) and second, right before you sleep. The subtract these two and get an approximate drop in weight (for me, it's usually 1-1.2 lbs over night for average type of food that I eat). Use that to approximate how much food you should eat in the evening and what type of food you should eat so that you can reach your weight goal. Keep adjusting your portion of food (start from the portion size that will fill you up until your next meal) over the next 10 days to see which one keeps your weight under check or make it go lower. I have lost 20 lbs between Dec '19 and end of Feb '20 just by doing this. In summary, measuring your weight diligently (just twice a day or even once a day in the morning if you want) is a good enough start to lose weight. [1] https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-2/ https://health.gov/our-work/food-nutrition/2015-2020-dietary...