Hello!
Firstly, welcome to our little subforum
Secondly, it's hard for me to advise you with your calorie intake without knowing what *you* want for yourself! How much do you have left to lose, and how quickly do you want to lose it? A healthy loss weekly is usually around 2lbs, give or take a little depending on how much you have to lose. I say *healthy* because if you're losing much more it's probably not fat that you're losing - things like muscle and water will be in there too and you do NOT want to lose precious muscle (as it speeds you the rate your body burns fat and the heart is also a muscle!).
You need to work out your BMR (basic metabolic rate) here
BMR Calculator - this is how many calories your body burns by doing NOTHING. NADA! ZIP!
Then you can work out how many calories you burn daily by putting this BMR number into the Harris -Benedict Equation (
Harris Benedict Equation). This will work out how many calories you burn daily, at your activity level.
The number you get from the BMR is how many calories your body burns, living your lifestyle. If you eat this number in calories, you will in theory maintain your weight. In order to lose weight, you need to create a deficit. The deficit depends on how much you want to lose. If you don't know your BMI you can calculate it here:
Calculate Your BMI - Standard BMI Calculator
Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week).
So, say you have a BMR of 2000 and want to lose 1lb a week, you would need to consume 1500 calories a day.
Hope this helps!
Alternatively, if you're still a bit confused, have a look at the website Myfitnesspal.com - it will calculate how much you need to eat a day, and will calculate your exercise calories too, and add them on (so instead of eating 1500 a day using my above example - equating to 10500 a week, you might eat 1200 on days you don't exercise, and then 1900 on the 3 days you do or something, which still equates to 10500 a week).
((Goes off to make a post about calories))
If you're still confused, feel free to PM me