We've probably all been in a situation where we foresee an upcoming event for which we want to look and feel our best. Maybe this is a planned vacation, your wedding or a friend/family member's wedding, a class reunion, or some other important event. You may have the date in mind, but don't know how much to eat or exercise to meet your goal in that time frame. It is always best to start sooner rather than later in attempting to meet your goal in case there are hiccups along the way that may set you back slightly. A realistic goal is necessary - if the event is in one week and you plan to lose 20 pounds... good luck! That is not a healthy or realistic goal.
However, if you've already begun to plan for the event and you have set a realistic goal, there is a free resource available for you to use to determine your calorie needs. Visit https://www.niddk.nih.gov/bwp for details personalized for you to reach your goal weight.
You will need to insert your age, sex, weight, height, activity level (based on the pre-made estimation), goal weight, amount of exercise/activity you intend to add, and the date you want to lose the weight by. Click the link and estimate your calorie needs unique to you and your circumstances. But, remember, in order to see the results you want by the time you want them, you must stick to the calories assigned. Keep a food log of what you eat, not forgetting to add cream and sugar from your coffee, side dressings and condiments, and any other easily forgotten calorie-dense foods. You can track your food easily using the MyFitnessPal app on your phone, or use any other food diary of your choosing, so long as it is accurate and up to date.
This article is intended to help you track your calorie needs to reach your goals, but does not take into account specific nutrients you should be eating to consume a healthy, well-balanced diet. Stay tuned for advice on macronutrient intake and specific body needs.