If you're into counting calories n' shit, try and aim for a net intake of about 1800 calories, 1400 at the absolute minimum (based on an average guy, 80kg, sorry for being European).
Net calorie intake = Total calories eaten - calories burnt through exercise.
There are apps that will help you.
Personally, I can't stand all this calorie counting bollocks. Instead, I just have a routine that allows variation so I don't get bored. Breakfast is a bowl of cereal. For lunch I'll make a sandwich, bagel etc. If it were cold I'd have soup. My main carb intake comes at dinner, I eat pasta or rice with some sort of sauce. Dinner should feature meat. If I exercise I have a protein shake straight after. If I need a snack I have some form of fruit. I only drink water and coffee.
It sounds complicated, but it's far easier than recording everything you eat in the long run.
Few more things: if you can, eat wholemeal (brown) bread/pasta/rice. You may despise such foods (I can't stand brown rice, I never have it), but they contain far more fibre than their white counterparts.
The biggest thing is to commit - I broke my arm 6 weeks ago, I'm just out of cast and I'm annoyingly (slightly) overweight because over that time I gave up on my normal routine, and started eating too much junk. If you stick to your routine for long enough, it'll stick.
"You're not afterbanging for the cameras, you doing it for yourself" - Tom Wallisch
"Ski down there and jump off something for crying out loud" - Shane