Weight / Fat loss

General consensus seems to be run a 500 calorie deficit.

Online calc has a BMR of 2000 calories (180cm, 91kg). Use this:

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Say I'm moderate - BMR*1.55 = 3100. So I should eat 2600 calories to lose weight. Sounds legit.

I think mega low calorie diets fuck up you metabolism making it harder in the long run.