In order to lose weight you need to use more energy (AKA calories) than you consume. The first step to determine how many calories you need is to figure out your Basal Metabolic Rate (BMR). Once you know your BMR you need to determine the amount of calories your body expends performing daily functions, such as working and cleaning. Together the BMR and amount of calories needed for daily functions will allow you to determine the number of calories that you need to maintain your current weight. Many websites will calculate your total daily calorie needs. A few websites that I prefer are:
http://www.webmd.com/diet/calc-bmi-plus
http://www.mayoclinic.com/health/calorie-calculator/NU00598
My total calorie needs are 2,051. In order to lose one pound I need to decrease my calorie consumption by 3,500. (3,500 calories = 1 pound). It is best to do this through a moderate diet and exercise plan over an extended length of time. For instance, decrease your calorie consumption by 200-300 each day and increase your exercise level by 200-300. This way you will be shedding 500 calories a day and losing a pound a week.
Losing weight is simple math but getting motivated to begin a new diet and exercise program and maintain it takes a lot more. I can help!
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