Try this:
http://www.freedieting.com/tools/calorie_calculator.htm
For every pound you want to eliminate, subtract 500 calories per day from your Maintenance calories per day. So, if you want to lose 2 lbs per week, take 1000 calories per day from your Maintenance calories per day.
Use the zig-zag method where you vary your calories so that your body does not adjust to getting 1000 calories every day - consistently. When your body becomes accustomed to your calorie habit, that is when it plateaus. Keep it guessing.
Best of luck!!
