I am at 216 or so and want to get back to my "fighting weight" of 190 by Thanksgiving (10 weeks). I am in my late 30s and in slightly above average shape, I'd say.
My base metabolic rate is about 2200 kcal and my recommended daily caloric intake is about 3300 kcal. Both figures are calculated from height/weight/activity level/age.
I have knocked intake back to 1800 kcal and have increased exercise by about 250 kcal / day. This represents a net reduction of 12,250 kcal/week below maintenance and should result in a loss of 3.5 lbs/week. Even if I hit a plateau or overeat a few days, I should hit the goal.
Diet is mostly cereals/grains with a little lean meat and some dairy in the form of cheese. The main focus is on calorie count.
Any comments on the above? Is my analysis on the mark? Any suggestions for improvement?
PS. I know that the rate of loss moderately exceeds that typically recommended but I'm not worried about that.