mikey51

I think you might be in the wrong area but you can use this calculator to get the info. http://walking.about.com/cs/calories/l/blcalcalc.htm

Once you get the amount you need to eat per day then just diet off or workoff 500 caloreis perday to lose a pound per week.
If you want to lose more then double the amount you work off and diet off.

The amount the calculator will give you will be a higher number that those 1200/1500 diets but it is the right way to do it and you won't stall out if you keep your caloreis a bit higher.