When it comes to training and nutrition people seem to be obsessed by magic numbers. To be clear you should be very concerned with numbers! Knowing roughly how many calories you should be eating is important. Knowing what 50g of peanut butter looks like is even more important. In all seriousness here are 3 things there are no magic numbers for that you may still be looking for:
How many calories you should eat
Government guidelines of 2000 calories per day for women and 2500 for men are very vague. You could use them as a starting point and work from there. A better way to do it is to track your food intake for around 5 days workout the average calories. Not only is that number more specific to you but you will learn a huge amount about your current food intake when it’s staring you in the face
How many grams of protein
There is no magic number here either. Everyone has an opinion on how much you should aim for. The issue is there are so many factors to consider when trying to workout how much protein someone should have I don’t feel you can give a definitive answer. How much someone weighs, their goal, and even whether they are vegan or not needs to be considered. However as a basic guideline and take home figure I like to usually start with 1g per pound of body weight. This can be tweaked when necessary.
How much scale weight should I be dropping/gaining each week
This is probably the most deceptive. It’s almost impossible not to view the scale as your main method of seeing how you are progressing even if you know it’s not the only method of assessing. It would be great if each week during your fat loss you dropped 1-2 pounds but the reality is that probably won’t happen especially as you get leaner. As long as you are dropping weight over a period of time while monitoring how your clothes fit and what the tape measure says you are progressing. On the flip side if you are gaining 2 pounds of body weight per week on a bulk a lot of that is going to be body fat.