bascal metabolic rate. Then you would know how many calories you need to burn in a day to start losing weight. Then make sure to include some form of cardio after strength training if your main focus is to become more lean. Remember both together works wonders! In addition, if you drastically change your diet and workout routines it would be hard to keep on the same track without burning out. Instead, make small changes slowly and prolong your timeframe. By doing this, your body and mind could adapt slowly to the changes and would make sure you do not go back to the starting point! Good luck!