This is a good chart to go by for a guideline. I think this should be based off of clean eating. Some people say that a calorie is a calorie. They say that it doesn't matter what type of foods you eat that a calorie in compared to a calorie burned determines if you lose or gain weight. I disagree, maybe its just my body type but, if I eat 3000 calories per day of clean food for 2 weeks straight then switch to 3000 of unhealthy food for 2 weeks, I start to get fat and my weight changes. 2 weeks was long enough for me to realize that it isn't the same. Just something to keep in mind.
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