It sounds like you need to have some metabolic testing done. T
here are two test that can be perform. One is called New Leaf testing. It is rather expensive but it will let you know your Basal Metabolic Rate (BMR) which is the minimal amount of calories you need to exist and give you a window of how many calories you should be eating.

The other test is a formula you can do on your own based on your body composition.

I’ll try to give you the short version here.

Convert your body weight into kilograms by dividing you weight by 2.2. ex 200lbs / 2.2 = 90.9 kgs

Multiply 0.9 by you bodyweight in kgs and the multiply by 24
0.9 * 90.9 * 24 = 1963

This number is your generic BMR. This number of calories it takes for you to exist.

I hope this has been helpful

If you just started your diet, the weight you will loose is water weight and muscles weight. So to keep your muscles good and not to sore you have to have some high-protein diet with low calories food! The best choices are tuna and chicken! also the white bit of the egg and drinking some milk! You should eat 6 meals per day and try not to eat after 7 oclock!
Hope I helped!

Well if it’s a question of calories, you should always eat at least 1600 a day, depending on how active you are. If you’re working out or exercising, you should eat more, or it will effect your metabolism if you don’t compensate for the expended energy. That’s not to say that you should increase your calorie intake to make up for all of the expended calories during exercise – otherwise, you’d never lose weight from it. But you can eat a few hundred more, maybe an extra fruit or vegetable serving that day.

You can get away with eating less calories if you eat more whole sources of food – nothing processed or without vitamins and minerals in it. If you’re eating only natural/organic foods, that will really help.

You’d want to eat some sort of energy bar, and foods rich, bright, and healthy in color. Milk is also a great exception, it keeps you lean and strong.