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.
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