If you are serious about weight loss, understanding and having an awareness of what your daily calorie requirement is is essential.
This is one of my favorite calorie calculator websites. A great way to kick start your weight loss or jump off of plateau is with a zig zag diet. Much like the concept of muscle confusion, zig zag calorie consumption is way to confuse the body into utilizing more nutrients and calories. You can make this as complicated or as simple as you like. My schedule is often pretty crazy, I like to keep my numbers simple. I will do a zig zag that is 1800/1600/1400 for moderate weight loss. The thing to keep in mind is that we need to make sure that we get enough "clean" protein to sustain our muscle development. Clean protein means, skinless chicken, fish, turkey, egg whites, whey powder, etc. Depending on your level of intensity and weight training, an average person needs between .75-2 grams of protein per pound of body weight. If you weigh 120 pounds, you should aim for 120 grams of protein per day.
I have found over the years that 80/20 rule holds true for weight loss; 80% of what gives you a successful weight reduction is a clean diet, 20% is dependent on exercise. This doesn't mean you can sit on your recliner and eat broccoli, get up, hit the gym and eat right. You'll have a double prong approach that will speed up your results and you'll also feel better.
What's your goal for the week? 2 pounds off? 60 minutes of cardio day? 20 real push ups? Do it.