"The target calorie intake needed to maintain weight is calculated using data from the Food and Nutrition Board, Institute of Medicine, National Academies database. Set the weight loss calorie target at 20% below the weight maintenance target. This is inline with reliable weight loss industry targets that are calculated to reduce weight by 1-2 lbs per week."

"You need to consume enough calories to maintain your metabolism. Dramatically reducing your caloric intake can lower your metabolism and send your body into "hoard" mode which can offset weight loss efforts and keep you from successfully achieving your dietary goals. However, exceeding your body's energy requirements can lead to weight gain. In this case, replace some high-fat or high-sugar foods in your diet with low calorie foods such as fruits and vegetables."



Male: 662 - (9.53 x age + ((15.91 x weight / 2.2) + (539.6 x height x 0.0254))

Female: 354 - (6.91 x age) + ((9.36 x weight / 2.2) + (726 x height x 0.0254))

Weight loss = target - 20%. Weight gain = target + 20%.

Calories burned through exercise can be added to your target.

Yes there are established and recognised formulas used to set your nutritional requirements. It would seem quite reasonable to monitor the metabolism level and to eat enough to maintain the fat burning metabolism level.

The theory behind the Calorie Shifting diet is to adopt a regime of varied foods within overall guidelines, so that your body "thinks" it is still getting enough calories and maintains a high metabolism. If you deprive your body of any one major food group, or severely reduce your calorie intake, your body's metabolism will automatically reduce to the lower level and fat consumption will fall off.

I have found that eating a range of fruits and vegetables can be used to adjust the relative mix of carbs, proteins you eat at the same time as keeping sugars to a minimum. Spreading eating across at least four small meals a day helps to stop you feeing hungry at all, as does consuming greater quantities of water and low cal drinks throughout the day. Review the Calorie Shifting Diet.

So far I am keeping to a 5 lbs per week weight loss and feeing fine!
An easy way to monitor your daily nutritional progress is to use the online Calorie Connect system. Make this your browser homepage so it prompts you to keep details up to date. Its FREE and works well for me. I can see daily progress, look for foods that will balance my nutrition and see longer term trands as well. easy to use and covers a wide range of popular foods.