aim for 7k to 8k calories , u must be certain u burn up every bit of 7k to 8k . after youre certain of this then u start creating a calorie deficit of 1k to 2k ....basically u can only create a calorie deficit at night , uve done all the eating and activity during the day uve burned through 7k to 8k calories
so burn 10k and eat 8k