skee - I agree with RoseTattoo (naturally!) . Watch the carbs, get at least your minimum protein, exercise - and the calories will take care of themselves. Needless to say, you can't eat 3,000 or more calories and lose weight - but I'm sure you know that ! But with this WOE, as long as the carbs are low, you can eat more than what is considered normal and still lose weight. Remember, the slower it comes off, the longer it stays off . 1 to 1 1/2 pounds per week is fast enough. If you keep track on FitDay, you'll have a better idea of how many calories you can eat and still lose at what you consider an acceptable rate. The biggest set-back is going too low and setting your body into starvation mode. HTH