i dont count calories really. i mean frying with oil will raise calories if flour is used of course as will carbs. since white flour is processed from wheat flour (bleached). i am aiming for 180-185 mainly. then see how my health improves overall. since my diabetes and scoliosis are huge factors in my state of current health. i can already feel the difference. i used to wear 40x32s now i have to wear belts on my 38x32 pants lol. i eat plenty of fish like salmon (skin on), tuna, etc all baked with lemon seasonings or old bay seasoning. i cant do much excercise because of my bad case of scoliosis. i cant walk far without my lumbar spine feeling terribly sore. plus my cervical spine has a defect from what my neurosurgeon told me. a normal person has 6 vertebrae in their cervical spine or neck. he says i have 7. plus my thoracic spine is slipping off to one side from what he and i saw in a few xray ct scans.