Courtesy of Iron Addicts forum, something you may find useful:
If you are trying to reduce bodyfat, the guidelines are also simple:
1. For MOST people trying to reduce bodyfat, carb control is an extremely big part of the equation. Unless you are a teen, or an extremely fast metabolism ectomorph, carbs should not be more than 20% of overall calories when trying to lose fat, SOME people are exceptions to this, but if you want to go with the odds, assume you are not
2. You need to coax the body into losing fat, not force it. The biggest mistake people make is trying to lose fat too fast. This usually results in the metabolism just slowing down so much it matches your caloric deficit. A 200 lb male should NEVER attempt to lose more than 2 lbs a week and that is an absolute maximum, and only works for people with good fat burning metabolisms. 1.5 lbs a week is a better goal for a 200 lb male, 1 or 1.25 for a lighter guy—sorry, most of you simply don’t want to hear this, but that is the reality. And BTW, this is not MY standards, but the standards of every single good strength and conditioning coach and dietician you will find that has any credentials.
3. If you create a 500 calorie a day deficit AND carbs are reasonably reduced, you will lose approximately 1 lb a week. If you are going to be doing cardio, factor the calories used doing the cardio into your deficit. A 4 mile per hour walk for 45 minutes burns approximately 300-350 calories for a 200 lb male.
4. Fat loss will NOT be linear and you will lose the most weight when first starting the diet.
5. Dieting for more than 16 weeks without a break is NOT recommended for Most people.
6. Diet types for MOST people should work around the principle of having long periods of the day where carbs are low or not included. This can be a ½ day timed carb diet, a timed carb diet (TCD) or a keto. Teens should NOT be doing a keto diet unless they are obese and very insulin resistant. Most teens can just cut carbs to 20-30% of the diet, create a calorie deficit and do some cardio to drop fat. They should NOT be doing any kind of drastic diet like a keto and should not do an aggressive caloric deficit diet.