If you want to maintain your weight or just want to lose weight then it is wise to count calories. Tried the personal balance between what you eat and what you burn to get into view. If you know this then you can calculate what you need to lose weight.
If you feel the need to lose weight you have to realize that a man needs about 3,000 calories per day has. A woman only needs about 2400 calories. To fall off the pounds you need to burn about 7000 calories. If you want to lose two pounds per week so you will have about 1,000 calories per day should be within less. So this means that you almost half your daily ration should leave it to get on weight.
If you want to know how much you ingest on a day you have to go write down all the things you eat in a day. Known waste methods are also based on this principle. Think of the weight watchers program. It's not just about food, but also to drink. Way Do you realize that there are many calories are in for example soft drinks and beer. Think carefully about what you'll get.