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According to my Rosemary Conley diet book (yes, I own a diet book, where's the embarrassed smilie?) you should be aiming for 1382 calories per day if you want to lose weight but not go crazy with starvation. I used this a few years ago, and the only way I could get it to work was to weigh and calculate the calories of everything I was going to eat, and adjust recipes as necessary. What can I say, I was a chemist...but since I had the same thing for breakfast, and bought sandwiches which had the kcal content marked at lunchtime, it wasn't as much of a faff as it sounds.
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