Calculate Your Daily Calorie Needs
Find the number of calories you should eat each day to maintain your current weight. If you're overweight, use the average healthy weight recommended for your height.
To lose weight: To take off one pound per week, you'll need to reduce calories by 500 per day. (One pound of body fat equals about 3,500 calories.) Try eating 250 calories less per day and exercising enough to burn 250 calories like walking about 2.5 miles each day. The easiest way to cut back on calories is to watch your portion sizes.