A quick and easy way to find out how many calories you can have daily for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.
Weight loss = Multiply your bodyweight in pounds with 12 calories (12 x lb).
Maintenance = Multiply your bodyweight in pounds with 15 calories (15 x lb).
By decreasing the amount of calories you eat per day to the weight loss amount, you should start losing weight. Remember you also need to eat enough calories to lose weight! It’s all about balance!