Google bmr calculator. There's a bunch of them. It tells you how many calories your body burns while at rest. For example, my body at rest burns 1650 calories a day, I work construction so I'm on my feet all day so I can eat 2200 calories a day to maintain my current weight. So I want to cut 1000 calories a day between eating less and exercising. After I'm at my goal weight, I go back to the calculator and find out what my new bmr is (because body has changed, so has bmr) and the I eat what it says without cutting anything and I'll be able to maintain my weight. I can then even eat a little extra to compensate for the calories I'm burning at the gym.
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