For me its about the meal so the total is variable.
Breakfast: 300-450 cal
Snacks up to 2 a day: 100-200 cal
Lunch:350-500 cal
Dinner: 450-700 cal
so I vary from 1200-2050 and I lose about a pound a week I weigh and measure everything though, so I know for the meal and this is all the tracking I want to do
I also exercise 4-6 days a week for 45 min-1 hour each time