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@tomatheist No problem! Happy to help and best of luck.

@tomatheist 3 mile run is quite a few, probably worth counting if you set your activity level as sedentary in tdee estimation. Usually around my threshold fwiw - 300+ or so calories of exercise not accounted for in tdee, then I'll log it. Anything under that (lifting, bodyweight exercises...

@tomatheist I typically don't count exercise. It's difficult to properly estimate and easy to overshoot. Targeting a doable deficit (maybe ~1,950 total calories to start) and assuming exercise is just extra icing on the cake feels easiest. Now if you're swimming or running for hours, maybe that...

@tomatheist Unfortunately can't spot reduce fat. Try a caloric deficit (250 - 500/day good starting range) and if needed increase step count. Keep up protien intake to not lose as much muscle mass when cutting.

@bws1989 I found listening to David Goggins two books motivational, as well as tracking progress over time. Seeing consistent improvement makes it easier to keep going. You got this!