Hi there,

The amount of calories you need to consume will be specific to you and unfortunately it can take a little time to work out exactly what they are, many factors affect it including body composition and hormones. Essentially, you will need to carefully monitor what you eat and how much weight you lose to get a good idea of where your BASAL METABOLIC RATE is. You do not want to be more than 10-15% below this or you may start to lose more lean tissue than fat. NOT GOOD!!! This will only make your Metabolism worse as lean tissue boosts the metabolism. This is actually one of the main reasons many people are stuck in a yo-yo dieting circle. Every time they diet they make there metabolism less efficient making it harder to keep it off and/or lose weight the next time.....

Here are some simple rules to conform to in order to help you lose the weight and keep it off!

Eat little and often, every 2-3 hours ideally.

Eat some fruit or veg with every meal. ( this boosts the metabolism and provides plenty of great vitamins)

Drink a glass of water with every meal.

Do not drink ANY alchohol, your body will not burn any of the calories from your food until it has burnt ALL of the calories from the alcohol. Most people are entirely unaware of this.

Prepare and eat whole foods, these are way better for you than pre-packaged "weight loss" meals which are as bad and in some cases worse than the rest of the processed garbage!

If you slip up and eat some bad food, DO NOT starve yourself as punishment and do not think you have failed. Accept it is a setback and continue with your dietary plan as normal.

good luck with everything I hope you succeed in your weight loss goals.

Daniel

I had been told approximately 15 calories per pound to maintain your weight, or drop to 10 calories per pound in which your goal is.  Don't forget lots of water and keep fat consumption down to 20-25gms a day.  Also, the good fats in almonds and avacados etc promote healthy weight loss!  Good luck!