Losing Weight

My calorie tracking philosophy  is very simple... (I am in no way a nutritionist)
1. Take your weight and add a zero. This is your base calories needed for the day to maintain your current weight.

2. Are you active?
Very active people exercising at least 30mins/1hr a day should add between 300-500 extra calories per day. Be HONEST with yourself. How active are you. I don't mean you climb the stairs at work every day. I mean you spend those 30mins-1hr completely dedicated to working out.
Somewhat active people exercise 30mins-1hr 2-3 days a week. They need between 100-300 extra calories per day.

3. Are you wanting to lose weight?
1 pound requires that you burn or cut out 3,500 calories from your diet. This is approximately 500 calories a day for 7 days. If you are already working out... there is no need to cut out additional calories from your diet. You're already burning those calories!

4. Never starve yourself!!!!! If you're hungry... you're body is trying to tell you something. Always eat breakfast. It kickstarts your metabolism and  helps your use those calories your eat throughout the day.

I will use myself as an example.
I weight 145lbs and I am 5'8". I would like to lose about 7 pounds. I love food wayyyyy too much to cut out 500 calories a day from my diet. So i only do 250 per day. This would result in approximately a 1lb loss per 2 weeks. I make sure that I weigh myself at the same time every day. In the morning. I exercise about 30mins for 2-3 days a week.

My calories: 1450 base + 150 per day for exercise -250 per day for my weight loss= 1350 calories