How to loss weight

Calculate your BMR. Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minumum number of calories you need to eat each day. Keep in  mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.  Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. Throughout the day, it helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
Keep track of how many calories you eat. You can use a site like calorie count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. Add it up, take your BMR number, add your activity colories and then subtract your food calories from that total, if you are eating more than you are burning, you will gain weight, if you are burning more than you eat, you will lose weight.