Ok, I know that ridding 3500 calories will kill a pound of weight, but can anyone tell me how you can figure the amount of calories your body needs to maintain your current weight? Is there a formula or do you need to seek a dietician...help, I'm clueless! I'm 130 lbs at 5'4'' and would like to lose some small body fat (5-8lbs) and gain some muscle (clothes are ill-fitting lately)