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To maintain weight, the chart below shows you your daily calorie limit. It's based on your age, activity level, and the BMI (body-mass index) of 21.5 for women and 22.5 for men. To lose weight -- about 1 pound a week -- reduce total calories in the chart by 500 a day.
That's how many cals it takes to maintain the weight. What I do is take it a step further and stick to 1200 calories a day, no more than 1500 one day a month only. When I get to my goal weight (135), I will need about 1500 to maintain that weight. Since December 12th, I've taken in only 1200 cals a day (with few exceptions) and worked out 3 times a week.