Burn more than you eat and you lose weight – science – simple as that!
As you can see from my data above I went over my TDEE (CI) twice this week. If I calculate my CICO for the whole week I am below my weekly TDEE so all is good. Thursday (today) I did very little in the way of exercise so my CO is very low, at this present time I have only burnt 1700 calories but I have eaten 1944 calories. On Wednesday I had a footlong sandwich from subway + 600 calorie dinner + 2x root beers + donut and managed to remain under my TDEE for the day.