Ooh, this is a very complicated question, one of which I am not qualified to answer. There are a lot of variables to consider when a person is trying to lose weight. I could restrict calories and still not lose weight, I have to eat certain combinations of food. A good starting point would be to find the amount of calories that you need to maintain your current weight and adjust down from there, aiming for a goal of no more than two pounds weight loss a week. Good luck!