Find out what your daily caloric need is (BMR plus calories expended for activities), subtract at least a couple of hundred calories, depending on how fast or slow you want to lose weight.
This is your daily calorie number.
Then figure out how much protein you need. It's roughly the same amount of grams as is your body weight in kilograms.
After that you decide how to balance your carbohydrates with your fat. Unless you want to go low carb, somewhere between 100 and 150g of carbs a day is reasonable. The rest can be be fat.
http://www.caloriesperhour.com/tutorial_ratios.php has advice on how to calculate this. It also has all kinds of other useful counters, formulas and tools.
My First Focus would be to find the adequate fat depending on my goal. The type of body I would like to have.
1.The Acceptance level of fat in the body for women is 25-31% for men 18-25%
2.Fit Body women 21-24% and for men 14-17%
3.Essential Fats for Women 10-12% and for men 2-4%
4.Athletes for women 14-20% and for men 6-13%
To lose weight, you should be expending more calories than you need per day. By eating a larger portion of those calories from fat rather than from carbs, you will prevent insulin spikes and keep your blood sugar stable. You will be fuller longer.
That being said, you may need to do some experiemtning with your macros because it is not one size fits all, especially if you are a very active person. Just make sure that if you do not decide to go VLC, your starches are coming from safe paleo sources. Also, in my personal experience, glucose is a better carb source than fructose from fruit. I feel the sugar rush and crash as well as cravings when I eat fructose. Again, experiment to find out what works for you!
KK, if you are doing a specific program, like leangains, then there are calculators out there: http://www.1percentedge.com/ifcalc/
But if you are just looking to loose weight, and are not doing any specific program then here would be my suggestion:
- Ditch the scale -- It doesn't know you, and you don't need to know it.
- Adopt a sustainable, healthy eating program that you can stay on.
- Focus on health and eat for health, the rest will take care of itself.
- Avoid craving and cheats for two months, just eat healthy.
- Eat when you are hungry, but try for slightly smaller portions than you are used to. If you are still hungry, then eat a bit more.
- Do not eat when you are not hungry!
Once you get through that, you will be able to trust your body to tell you when it's hungry. You may also start to feel like your clothes are fitting looser -- that is a much better indicator than your scale!