Thank you for your interest in this topic and SSOD! I love it too. :) If you are maintaining weight right now (for at least 1 month you are at the same weight) and you are accurately inputting your intake, then you may derease 250kcals from your current intake. I would never go below 1500kcals/day when you are active. Quick weight loss is never recommended due to what you lose and the lack of longetivity. Meaning, anything over 2lbs of weight loss per week indicates you are losing muscle and water. You want to hang on to muscle. Water will come and go easily. In addition, the slower you go with the weight loss, you decrease the risk of gaining it all back plus more. I want you to eat when you are hungry. Period. You are lifting weights and your body will want to grow muscle with adequate intake. When you decrease your calories by 250kcals per day you might not feel extra hungry and that important for long term weight management. Remember to not eat based on the calories listed in the app. You still only want to eat when you are truly hungry (gut hunger). And just "sneak up" on weight loss with the 250kcal deficit. Let me know if you have more questions about this. It can be complicated. :) Miriam Jirari