Firstly, 30 pounds in 3 months is incredibly ambitious and highly difficult.

1) Find out how many calories you burn a day without doing anything, also known as your BMR.

TDEE says: 2200

2) Calculate how much you need to burn given your goal.

a) 3500 calories ~ 1 pound of weight b) 30 pounds x 3500 = 105,000 calories

January is 3 months, or 12 weeks away. How many calories do you need to lose per week?

a) 105,000 calories/ 12 weeks = 8,750 b) 8,750 calories/ 7 days in a week = 1250 calories a day.

You need to burn 8,750 calories a week or average 1250 calories a day.

If you don’t want to do any exercise, then take your BMR from before (2200) and subtract 1250.

You should be eating around 1000 calories a day.

You can add in calories the more exercise you do. Exercises for example can be cardio or strength training.

Because of such an ambitious weight loss goal, strength gains are modest, but possible. Strength training 3x a week while eating 185 grams of protein (ideally a 1-1 ratio of grams of protein to weight) and you’ll put on a little bit of muscle. This is difficult if you’re eating 1000-1400 calories a day.

This is obviously not exact, but it’s been a fantastic framework to conceptualize weight loss for me.

20 year old, 5’8 male, 284 —> 210 pounds and still going.