I believe there is no Recommended Dietary Allowance (RDA) for protein set by NIHS, which could be why it is labeled as 'Not recommended'.
I didn't increase the deficit further; I kept it the same, but the progress slowed down. It took me a year to return to my normal maintenance weight. I used this calculator to determine my TDEE and had my body fat percentage scanned with a DEXA scan.
[URL unfurl="true"]https://tdeecalculator.net/[/URL]
I measured my weight weekly using a scale and used this calculator to get a rough idea of where my weight should be after x period at certain deficit. https://www.losertown.org/eats/cal.php
Now, my body weight has been hovering around 68 kg for a few years, which is also my maintenance weight. I don't measure things frequently nowadays as I think I'm subconsciously eating at maintenance / get the feeling of full.
The nutritional values of popular food chains like Domino's, McDonald's, etc., are available online on their respective websites for reference. Most people I know either underestimate the calories they eat or overestimate them, then they blame their metabolism and move on. Having a basic idea of calories can be helpful to achieve the desired weight.
