The Harris-Benedict Formula
This link provides a respected formula for calculating one's daily caloric intake, whether it's for weight loss, weight gain or maintenance. http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

My daily required caloric intake for maintenance is around 3,000. I reduced my intake to 2250 calories per day to get a sound deficit. As I am running my intake this low, with my caloric output being what it is, I have to make sure that the food I put in my body is of the highest nutritional value I can find. Get the most bang out of every bite. Also, I've been really strict about taking my wide-spectruum vitamins because I don't want to deplete those vitamins and minerals.

Cool site. My BMR is 1815.1 very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 =3131 calories to maintain weight. Which is about exactly what I am eating. Lucky #31. :P T