You need to find your own personal metabolic rate.  Do a google search for FREE rate calculators. I found a good one at dietician dot com

Now use common sense. Are you hungry? You want that chocolate bar? How about it ONLY has 240 calories? Well think about it. I can eat 6 or more apples for the same or even LESS calories than that candy bar. You can eat fresh fruit and veggies ALL DAY and STUFF yourself!. I adjusted my metabolic schedule to try and lose 1lb a week, and entered in that I do nothing for exercise. Ever!. I can STILL have 1800 calories a DAY and lose a pound a week. Thats ALOT of calories!

My meals:
Huge bowl of raisen bran with splenda on top for breakfast.
3-4 apples all day. Grapefruits, grapes, whatever. Just keep myself full!

Regular dinner with the family

More fruit as midnight snack.

Weight loss = 6 lbs this month. And I am NEVER hungry anymore!!!!