Most people lose 1 pound per week with a 500-calorie daily deficit from their TDEE. For a 2,500-calorie TDEE, eating around 2,000 calories daily should produce steady weight loss. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

A 1,000-calorie deficit produces about 2 lbs/week of weight loss, which is the maximum recommended rate. It can be challenging to sustain and may lead to muscle loss if protein intake is inadequate. A 500-calorie deficit is more sustainable for most people.

Partially. If your TDEE already accounts for exercise (via activity level), you don't need to eat back exercise calories. If you track exercise separately, eating back about 50-75% of exercise calories helps account for calorie burn overestimation by fitness trackers.