For me, the ideal calorie [energy intake] deficit comes from adjusting the protein, fat and carb amounts and ratios.

Enough protein to feel strong enough to do what I need to do and, to feel well. 50-60g a day is my usual. Too few and I feel weak. I rarely go higher than 70.

Carbs, not too few, so that my body does not struggle. And not too many, so that I do not get carb cravings. I usually run 35 - 45g/d these days. Occasionally, less or more.

Fat is the easiest to vary. I lose weight and feel better with tallow than with butter and cream. [Butter and cream are my indulgences, but they are not necessary]. I try to keep fat between two and two-and-a-half times the amount of protein, by weight in grams. Sometimes I go lower or higher.

To lose weight, I have to stay at the lower end of my ranges.

The content matters as much as the amounts and ratios.

Organic, grass-fed. Low-heat cooking, not overcooking helps me, too.

Best wishes.