>>76274984
>Look man I'm just an overweight guy trying to find resources to cut some size
I no bulli.

I always take 20% off of whatever calories burned numbers I see. The other anon was pretty accurate - 100 cal/mi is a solid metric. That said, you're overweight so that will be too conservative.

Best advice I can give you is weigh all your food and track it. Yeah it sucks but if you don't do it, it'll either fuck up everything or just slow down your progress. And I mean everything - small snacks, oils you use to cook with, that nibble of dark chocolate - everything.

If you aim for a -1000cal daily deficit, my guess until you get autistic with the food scale, you'll be at a -500cal deficit at best. It's easy to over eat.

I've realized I can eat little after runs (banana, protein shake, greek yogurt) but if I don't eat most of my food early in the day, my runs suck and I'm in a shitty mood so I eat 2/3 of my calories in the morning, run during noon, and then eat snacks within a couple hour window. It's borderline intermittent fasting.

Be proud of your progress, take things a day at a time, and keep going.