[edaus]

It's probably because the calorie maintenance is a range and not a set number so you have to adjust accordingly so if you eat less -> you move less -> tdee goes down. All those while you feel lower energy and hungrier. That's where exercise comes in as a satiety regulator.

If 200-400 kcals deficit doesn't work, just lower by 100 more each week until you get to a desired weight loss rate.

I've found great success with this approach and also changing my thinking to 'is this thing something sustainable and healthy long term?'. Like of course I can lose a lot of weight fast with a huge deficit, but then I'll just default to my initial habits and gain it back.

[vladvasiliu]

I also find that exercise has an influence on my cravings and on what I eat generally. It basically makes it much easier to avoid stuffing my face with random calorie laden foods.

[zeroCalories]

I agree that it's a range, and that's precisely why it's hard to get right. If I go for a day trip on the weekend with my wife I might burn 1000 extra calories walking. If I have a mystery coffee at my friend's house I have no idea how much I just consumed. The margins are too close that it becomes difficult to make consistent progress.

[edaus]

Sure it can be difficult, especially if you compare day to day, but if you compare or weekly bi-weekly averages ( both weight and calories ) it becomes way more doable. Are you just supposed not to try since you can't exactly find the numbers each day?

With the approach above you don't really care about acute changes in intake or activity and look at the bigger picture and change the things that are constant and under your control.

It's not simple but it also doesn't mean you should just give up.