It depends what your goals are. If you want to lose weight, you need to decide how quickly you want to reach your goal, how much exercise you are willing to do, and how stringent of a diet you’re willing to put yourself into. If you want to lose 2 pounds of fat per week (which is the maximum recommended), the amount of calories to eat every day will equal : calorie burned at rest + calories burned via exercise – 1,000. You can use the calorie counter on this website to see how many calories you burn at rest and via exercise (use the reports tab to see your summary). However, the most important part of your diet is not necessarily how many calories you eat, but what you eat to make up this calorie intake. It is recommended that you eat nutritious and complex food such as for example fruits, vegetables, lean meats/fish, and that you limit foods rich in saturated fat (which clog your arteries and increase your blood pressure) as well as empty calorie food such as the ones with a lot of sugar. FitCapital will be releasing a meal planner later this year to provide more guidance on what to eat to reach specific weight-loss goals.