Wow... 6 months and no one answered your question.
The answer is pretty straight forward. One has to first determine what your Basal Metabolic Rate is, then determine what your current calorie intake is, then (the hard part) modify your diet and/or exercise routine to accomplish your weight loss goals.
The answer is straight forward; unfortunately the process is more complicated.
First, and what I believe is the most important aspect of dieting, is insuring that what we eat is providing the nutrients our bodies require. I take a liquid supplement.
Second is choosing a “calorie counting” list that has the foods you actually eat on a regular basis. You may have to use several lists to assemble a realistic picture for your own habits. Do a Google search for “calorie lists” for that.
Third, make a list of what you are going to eat for each day using your “calorie list” and what ever diet “calorie count” you are allowed to consume for that day and stick to it. There are a lot of free “menu” lists available for those wishing to loose weight on the Internet. Just pay attention to the nutritional values. Then combine that with your exercise regiment. The Key is to burn more calories than you consume.
The purpose of “calorie counters” is to count what “is” and one thing you need to note is that the serving amount (quantity) for most is not what we actually put on our plates. I know personally that is someone put 4 ounces of something I like on MY plate I would be yelling “Where’s The Beef?” So… if you like big helpings, adjust you count accordingly.
Hope this was of some help.