Another things to consider when it comes to counting the calories you ingest in order to lost weight is the Input-Output ratio of your energy. By this I mean your calorie intake should be based on your calorie output rather than RDA suggestions. If you want to lose weight you've simply got to burn more energy (through activity) than you consume.
Remember that calorie starvation is counter-productive.
Low calorie diets put the body into starvation mode. The metabolism slows down. To lose weight you need it to speed up (as it does through exercise) and preferably stay elevated. Restricting calories has the opposite effect. What's worse, the body catabolizes its own muscle tissue in its natural response to starvation. This means it cannibalizes muscle tissue while keeping the fat till last, making the low metabolism problem even worse.
Then when you quit the low calorie diet because you lost a bit of weight (probably mostly water and lean tissue rather than fat), or just plain gave up, with a low metabolism the fat gets stored at an even faster rate.
This is why yo-yo dieters just get fatter and fatter. So while it's important to consume slightly less than you expend as energy it's doublely important NOT to starve yourself.
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