You need to focus on creating a calorie deficit in order to burn more calories than you are taking in. "Caloric needs are based on numerous factors, but the most important ones for a healthy individual include gender, age, weight, height, and activity level," said Stephanie Ferrari, a registered dietitian with Fresh Communications.
In order to determine how many calories you need, meet with a registered dietitian who can assess your lifestyle, goals, and health history to make recommendations (but this formula will give you an idea).
Figuring out an appropriate calorie deficit will take some trial and error, so monitor your calorie intake for two to three weeks, and if you don't see a change, decrease by five percent. Keep in mind that The American College of Sports Medicine recommends women should eat at least 1,200 calories per day and men should eat at least 1,800. Tracking your calories by measuring your food and using an app like MyFitnessPal for accuracy is key.