Originally posted by Got Boost?
I'd recommend that you start of at 2000 a day calories and work from there. If you've lost a pound (2 max) after a week keep it there, if not try for 1800 the next week. When you get to the point that you are consistently dropping a pound a week, stay there until your goal is reached. It may not be the fastest way to your goal, but I promise it's the most likely way that you will keep it off.
Actually try, 12 calories / # of body weight. Start there, since thats your maintence needs. The calories your body needs just to operate fully with metabolic functions and not thinking its starving itself.
220 x 12 = 2640 calories.
Lets shave 240 calories off for almost a 10% caloric deficit.
Now, divide that up over 5 or 6 meals.
2400 / 5 = 480 calories / meal.
Then decide what type of body you have and what your goals are. Figure out if you need to be on a lower carb, higher protein/fat diet, or just an isocaloric diet.
Lets break that down as an isocaloric diet (33% carbs, 33% fat, 33% protein).
1 gram of carb = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories.
so, each meal is 480 calories. Divide by 3 = 160 calories of each.
160 / 4 = 40 grams of carbs
160 / 4 = 40 grams of protein
160 / 9 = 17.7 grams of fat.
So now, you need to plan each meal around 40 grams of carbs, 40g Protein, and about 18g Fat.
Lets go to http://atkinscenter.com/global/carb-counter/index.html
and see what a can of tuna rates in at.
6.0 oz Can of tuna , water packed = 1.4g of fat, 43.4g Protein, and 197 calories.
This takes care of your protein needs. Now do the same for your fat / carb intake. Maybe try a fist sized baked potato. And maybe some flax seed oil for your fat. Or some bacon. Or whatever.
I've found the hardest part of any workout / body transformation is the dieting part. Eating right or the right amount or how often is the biggest hurdle. Overcome this, and you have beat the game. The rest is cake.