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Found this on the internet. Here is the link.
http://nutrition.about.com/library/bl_nutrition_guide.htm
These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.
You need 2154.7 calories per day to maintain your current weight without exercise.
You need 1997.3 calories per day to reach your goal weight slowly and maintain that weight without exercise.
If you reduce your current caloric intake to 1654.7 calories per day you will lose one pound per week without exercise.
If you increase your current caloric intake to 2654.7 calories per day, you will gain one pound per week.
Exercise and Calorie Needs
If you exercise for 30 minutes each day, you may increase your caloric intake to 2394.1 calories per day and still maintain your current weight.
If you exercise for 60 minutes each day, you may increase your caloric intake to 2693.2 calories per day to maintain your current weight.
If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2217.7 calories per day.
If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2493.3 calories per day.
Macronutrients
The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.
You need 269.3 grams of carbohydrates, 71.1 grams of fat, and 107.7 grams of protein per day for 2154.7 calories to maintain your weight of 187 pounds.
You need 249.7 grams of carbohydrates, 65.9 grams of fat, and 99.9 grams of protein per day for 1997.3 calories to maintain your goal weight of 150 pounds.
Please remember that these calorie counts are an average, you may need to adjust your calorie needs up or down slightly to get the results you want. Your results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly, over several months' time.
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2052 kcal
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Fat: 78.93g | Prot: 91.72g | Carbs: 248.23g.
Breakfast: cantaloupe, bacon. Lunch: Nature veggie lover pizza pizza hut, yoplait yoplus yogart, Fudge Shoppe Grasshopper 100 calorie pack. Dinner: white bun, breaded fish fillet, fox's pizza. Snacks/Other: 100 calorie chocolate covered pretzels, south beach diet bar, special k bar. more...
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2244 kcal
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Exercise:
Walking (brisk) - 6.5/kph - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
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