Hi I hope this helps but it is only my opinion (altho alot of info mark provides made it easy for me to come to this conclusion.)
I find there is something far better than "myfitness pal" or "fitday" or a set of kitchen scales or an internet forum at deciding the amount of calories you need at any point in time, its been around for many thousands of years and everybody has access to it. It's called:
Your sub-conscious hunger response.
there is only a caveat or two:
*one needs to provide it with the right food signals (pretty much eat off the primal blueprint allowed food list and avoid the foods off the do not eat list)
*one needs to not consciously seek to control this reflex, our concious minds don't have the resources to effectively control what is a survival response (like breathing)
If we trust our hunger response like this, it will reach a point where it will give us our perfect body composition and hour by hour perfect energy/nutrient requirements automatically. All "we" have to provide is the will power to avoid anything that will upset this balance (sugar, bad carbs, seed oils, poor sleep, no sun etc etc).If your body is on a bit of binge go with it, likewise if it is doing its own IF thing.
A great analogy for this is your humble family car. There is precise science that makes an engine run (fuel/air ratios, ignition maps etc etc.) and in every engine this is different. BUT we don't need to know the science all we need to do is put Petroleum in the tank and the engine will do the rest for us. Just don't put Deisel or Kerosene in the tank.
No Doubt this will cause a wave of upset with all the people on this board that believe in controlling your CICO, I don't mind take it or leave it. All that I'll say is that it has worked very effectively for my family, in a little over 3 months I have lost 25kgs (55 pounds) and my wife has lost 15kgs (33 pounds).