RaeZur

Two part answer due to length...

Part 1...

Greetings! Well, IMO it depends - the numbers will be somewhat different for everyone. You really have to experiment...

Every pound you lose on the scale will be a percentage of fat, fluids, and lean muscle tissue - it's an inevitable fact. You want to keep the ratio tilted toward losing mostly fat. To do that you have to keep a modest calorie DEFICIT around an average of 750/day (just an average - you want to cycle your calories so you have some days higher and others lower). So you have to determine the sum of your basal metobolic rate and calories burned from your daily activities, including exercise - then subtract around 750 and average that for your intake.