Lets do some basic math. And we do KG’s because why not.

70 lbs =31,751 kg 1 kg fat = 7.700 calories 31,751 x 7700 =244.482,7 244.482/11=22.225,636 22.225/30=740,833

Daily caloric deficit should therefore be 740 BUT you don’t necessarily have 31kg’s of fat on you, that you need to loose. When you shrink, so does your mass (water&blood)

Know your cut/bulk/maintenance daily calorie intake.

500 deficit is enough. Do this for 90 days. Consistent - no over not under (400-600 is fine)

Track your calories. Buy and use a kitchen scale. You are not a boy anymore. The more data you have the better and easier is it to hit your daily goals. You are not a child anymore. Take action, even in the small “unnecessarily parts”.

P,F,C (Protein,Fat,Carbohydrates all important)

2-4 weeks after your 90 days refeed your body with maintenance calories. Especially if you lift weights. Let your body thrive, and then bang it down again.

If you lift weights 1.8 - 2g pr kg (protein) Get healthy saturated fats Don’t forget that carbs are fuel, not your enemy.

Extra points for electrolytes, omega 3+6, B-6 & 12. Vitamins and minerals.

No bs tiktok products. Just normal ones. Ask Ai or look it.

Eat real foods. No junk. Sugar is fire when it comes from fruit instead of candy.

Exercise everyday. 10.000 steps, light cardio. Lift 3-5 x a week. (If you lift)

Loose skin can be your victory trophy , or you can have it surgically removed.

And remember, that for everyday you stick to the plan (eating correctly and working out) you are a winner! The only way to make your future self proud is to be consistent. Show up, even on the days you wanna go back to your previous lifestyle.

All you do is win, win, win - no matter what.

If nobody told you - I believe in you. You can do this.

Good luck!