If you can have a daily nett calorie deficit of 500 kcal, you should be able to achieve 5-10% weight loss over a period of about 6 months. That sounds easy. But it means a calorie intake of 1,200-1,500 kcal/day for women and 1,500-1,800 kcal per day for men. That requires a lot of discipline. And you need to ensure that the calorie intake provides sufficient nutrition that your body needs. That’s why sustainable weight loss is ultimately a matter of one’s will.