OK, so my BMR is 2061 - Which is the amount of calories I would burn if I stayed in bed all day. My daily caloric need using the Harris Benedict Formula is 2061 * 1.55 for moderately active activity = 3194.55 Therfore, in order to lose, I must consume less than 3194 calories a day. The recommended reduction is 500 calories a day but no more than 1000. So, I started with 1000 calorie reduction...and my goal is to consume no more than 2194 calories a day.