At its core, fat loss comes down to burning more calories than you consume. However, this doesn’t mean you should drastically cut calories — that can slow your metabolism and lead to muscle loss.Instead: Calculate your maintenance calories  (the number needed to maintain your current weight). Reduce by 500–700 calories per day  for safe fat loss of 1–2 pounds per week. Focus on nutrient-dense, whole foods  rather than processed snacks or sugary drinks. Pro tip:  Avoid “crash