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[quote=Anonymous]OP, you need to look online for BMR calculators - this is your base metabolic rate and takes into consideration some factors such as your age, level of activity and your body size and weight.

You then need to back out how much weight you want to lose each week.  3500 calories equal one pound.   That is why the standard logic is to back out 500 calories a day from your BMR.

There are also similar calculators for exercise based on your weight.  So for instance if you want to lose two pounds a week, you should back out 500 calories a day from your diet and burn 500 calories working out.  This could be a 5 mile run, or a 3 mile walk depending on your size.

It is very important to track everything you eat and your workouts and weigh yourself every day because you want to look at long term trends when tracking progress.  You don't want to 'spot' weigh yourself at a random point of day.  Weigh yourself at the same time, first think in the AM and track the weight.

I would suggest trying a few of these because they incorporate different formulas.  You need to track and experiment to make this work.
https://www.healthstatus.com/calculate/basal-metabolic-rate

This works - you need to track everything that you do, and eat but after a while, it isn't hard to do as you understand how many calories are in everything you eat.  It also helps you make better choices.  You can eat a snickers bar for 250 calories, or two containers of yogurt.  Which one leaves you feeling better and more full for a longer period of time.

Small meals and snacks rather than sitting down to three big meals helps a lot as well. [/quote]

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