You can use this to work out approximately what your body needs in terms of calories. Then subtract 500 per day for weight loss. You may need to take off more or less, you just need to test for yourself really.
Remember that's it's just as important where your calories are coming from as how many you're getting!
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To loose 1 pound of fat = 3500 calories. Lets say you want to loose 5 pounds, that means you need to put your body in a deficit of 17,500 calories. Can you do that in a week? No, not without loosing muscle and becoming dehydrated. As an earlier post noted, by depleting your body of 500 calories a day, you can safely loose the weight in about 35 days (35 x 500 = 17,500 calories.)
How many calories do I need?
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