In order for a person to lose weight, they must take in fewer calories on a daily basis than the daily calories that they burn. An ideal goal is to lose about 5 calories per week, so that the body has time to adjust to the weight that is being lost. This makes it more likely that you will be able to keep the weight off for a longer period of time. Another factor is the amount of exercise that you receive, as that will burn some calories and make the weight loss routine a little easier. This is how you can calculate your calorie intake for weight loss.
You will need to learn to count and calculate your calorie intake and measure that against how much you exercise. It is well known that to get rid of one pound of fat, you will need to burn 3,500 calories, so if you can calculate how many calories you eat and how many calories you burn up by exercise, you can get a pretty good idea on how you are progressing toward your goal.
Another variable that most people dont realize exists, is that a person will expend less energy as they lose weight and get lighter. This means that if they stay on the same schedule, they will ultimately plateau in their weight loss routine, so that the amount of food and exercise that got them a good start on their weight loss will now only allow them to maintain their weight.
You can purchase calorie calculators or make one up yourself. You will have to know approximately how many calories those certain foods and servings have, and then add them up. Then you will need to know how many calories your exercise routine burns, and for that there is another set of statistics that you will need to find out about.
As far as calorie intake for weight loss, you should set some absolute daily minimums for calorie intake, otherwise you might take in too few calories, and that could be injurious to your health. A benchmark for calorie intake is 1800 per day for men, and 1200 per day for women. These factors are not going to be the same for everybody, as people live different lifestyles because some people are more active than others.
When you are lowering you calorie intake, try to lower the amount slowly, so you dont starve yourself right off the bat. As you progress, you will begin to get a feel for the proper amount of calorie intake for weight loss that applies to you. If you take too much off too quickly you can open a can of worms as you will feel lethargic and you it might even make you sick.
As far as exercise is concerned, it can be defined as 20 minutes of elevated heart rate. This is the phase that will burn calories and you can calculate the result. You can find calorie/exercise calculators online that will help you in this department. For example, a 120 pound person can jog on a treadmill for 20 minutes at 6mph, and burn 227 calories. Check it out online.