http://caloriecount.about.com/ To look up how much calories there is in an apple, bread etc.
Daily Calorie Intake: 2,498 (MAX) (If you work out 2-3 times a week for 30 minutes per time)
Daily Calorie Intake: 2100 (MAX) (if you work out less than 30 minutes a week)
Expected Weight Loss Per Week: 0.6 kg.
Go for runs, jump rope and do the stuff you like when training.
When losing weight try to keep pulse under 130 for cardio (more weight loss) and go for 30 minutes plus.
The most important thing when losing weight is the the diet. Try to aim for 5-6 meals a day of 300-400 calories each.
If you like chicken and turkey, its pretty much the best meat to eat (give the skin to the dog or whatever).
If you like fish, awesome for you, its the best meat for losing weight really, tuna(no oil) etc.