This really depends on a few factors - primarily your activity level, but also your body composition.

The *_lowest_ *Calorie level I recommend is the BMR of your goal weight (Basal Metabolic Rate, aka REE - Resting Energy Expenditure).   A quick and somewhat accurate method of calculating your BMR is to multiple your body weight (in pounds) by 10.  In your case - 145 x 10 = 1,450 Calories per day.  If you plan to have any sort of aggressive workout plan, you may need to increase that.

Using the modified Harris-Benedict equation or using a calculation based on lean body mass would give you a more accurate answer.

Hope that helps.

That is correct.  To be conservative, I would only add 200-300 per day for the 60 minutes of exercise.  Start with 1600-1800 Calories per day and monitor your weight from there.

I agree 100% - don't weigh yourself more than once per week.

Also keep in mind that everything we suggest on here are recommendations/guidelines - it's near impossible to presecribe a program for someone without meeting them in person.

What you want to be sure of is no matter what the quantity of the calories you are eating are, are they nutritionally dense calories. You could be eating 1600 calories a day of food with no nutrition or as few as 1200 with dense nutrition and get similar results (or actually better results with the more nutritionally dense foods).

Everyone gets hung up on counting calories and monitoring how much exercise they are getting, but no one takes in to consideration that if the food you are eating can't provide your body with the nutrients you need you will be hungry all the time. Our current food supply can not supply the amount of nutrition we need to live and we are constantly bombarded with toxins on a daily basis from our water to the air, it is no wonder over 68% (or more) of our population is obese.

I was one of those 68%. 204 pounds size 16 counting calories & working with a trainer 3 times a week plus working out on my own. I saw some inches come off, but the scale wouldn't budge and pants were still a 16. Finally found some information on how toxins can prevent weight release and how our food is not what it used to be. Now on a Nutritional Cleansing Program and in 7 months I am down 40 pounds in a size 9 and did it all without losing muscle mass (best part-no trainer and I haven't had to exercise like a nut-have been walking and occasional Pilates)

Now a firm believer that you have to get the toxins out of your body & put good nutrition in or you will just yo-yo and feel hungry all the time.

Jamie Lynn Morgan

http://thefat2fit.com

you can eat more fruit, such as apple, banana. Then do more exercise . what's don't eat too much, or you'll more fat.