Step 1
 Click the "BMR" This will take you to an exercise prescription website, here you will enter your stats to estimate the amount of calories you burn in a day.
Step 2
 Based on the activities you do everyday, Calorie Expenditure helps estimate how much you are burning
Step 3
 How many lbs do you want to lose?
Multiply this number by 3,500 to convert pounds to calories.
The number you get is the number of calories you need to burn.
Step 4
 Take the number from step 3 and divide it by the number of weeks you will allow yourself to complete your goal.  Normally about 8-12 weeks
Step 5
 Take the number from step 4 and divide it by 7, which is the number of days in a week (Obviously)
you now have the number of caloried you need to expend each day to reach your goal in the allotted time slot
Step 6
 It is important to record EVERYTHING you eat.  I reccommed using an app called "My Fitness Pal"
Step 7
  BMR+Calorie Expenditure-# from step 5= goal of calories needed to intake everyday.  Plug this number in to the "Goal Nutrient Intake" Link to be sure you are getting the correct nutrients per calorie.