- Multiply the amount of pounds you want to lose by the number of calories in a pound of fat (3,500)
- Divide by the number of days over which you want to lose the weight.
- The resulting number is how many fewer calories you must consume.
30 pounds over 1 year:
30 pounds * 3,500 calories = 105000 calories
Decrease 105000 calories over 365 days = 288 fewer calories per day.
That's about three cookies or eight crackers. A bagel. A candy bar. It's doing without one treat that you'd normally have anyway. And that's not counting increase in exercise. Pretty reasonable.