Where can I find a table that tells me (according to height and weight), how many calories I should have each day? If I wanted to lose 10 pounds in 2 months, how many calories will I need to cut out to attain this goal?
In the Doing SPEED chapter, we outline our preferred method to find your caloric and macronutrient (Protein, Carbohydrate, Fat) intakes. Below is a link to a calculator I created that should make it even easier. Just plug-in your height, weight and age. Choose your sex and activity level. Then choose the degree of caloric restriction you’d like to use (20-40%) and the amount of carbohydrates you’d like to consume.
Figuring out the amount of calories you need to cut to lose 10 lbs. in 2 months is in one respect more complex, but in another very simple. Let me explain.
There are equations for figuring out the human metabolism that are complex and confusing. There are educated guesses as to how large a caloric deficit a person will need to lose a certain amount of weight in a certain period. These aspects, however, seem to be highly variable between different people which makes it all a complex guessing game.
Here’s where it gets easy. Cut calories. If you want, start by cutting 20%. If after a week or two that doesn’t work. Cut 30%. And then 40%. This all hinges, of course, upon your ability to KNOW, for sure, that you’re taking in a certain amount of calories.
Journal. Journal. Journal.