It has a little more than just hour height and weight. What was said above is a good start, but I would be surprised if cutting 500 cal out of your diet is going to do much. 4500 cal a day is still a lot of calories. For me, 3500 cal is a good maintenance calorie per day, but I don't lose weight on 3500. I have to drop down to about 2000 cal a day to see a continuous weight loss. I would suggest to keep your protein where it is. Then work your carbs and healthy fats down to about half of where you are at now. I think this would be a good start and see how your body reacts to this. As time goes on adjust as needed. Everyone is different in how they react to a diet. You have to find what works for you. Good luck
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