Have I mentioned that I hate math....

However... this is truly one of the easiest math problems I can do... 

Just in case you didn’t already know, weight loss is simply a mathematic equation.  It takes 3500 excess calories to add one pound of weight to your frame.  By contrast, your body must burn 3500 calories to lose one pound.  You can do that by consuming fewer calories than your body requires to function and/or burning additional calories through daily activity. To determine if you are consuming the correct amount of calories, you need to know your body’s Basal Metabolic Rate (BMR). The common equation used to calculate your BMR is called the Harris Benedict equation and is based on weight, height, age and gender. The formula is above and you can easily find a Harris Benedict equation calculator on the internet. While the weight loss industry can sound complicated and confusing, in actuality the process should ultimately remain simple.  Once you know your target BMR, you can set a goal of how many calories you want to consume daily, and how many additional calories you want to burn through activity.  For weight loss, it is reasonable for a woman to consume 1200 calories per day and burn an additional 350 calories through activity, resulting in a one pound per week rate of weight loss.

My BMR is 1288

An average food day for me (with no cheating !!) consists of something like this:

Pria Bar 110 calories

Grapefruit  120 calories

Lunch is usually soup or a salad or a sandwich - always around 300 calories - no more than 350

snack - 100 calories

Dinner - protein and veggies - rarely more than 600 calories

My total for the day is usually between 1200 and 1400 and I try to keep it to no more than 1500.

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.

Let me know if you have any questions !

Count 'em up people !  Write it down !!  Everything !  liquids too !