im trying to do 1400-1600 calorie diet.
I'm not an expert, and still dealing with my own diet stuff, but...
Here's what I'm thinking. The absolute lowest it's recommended for a woman to go with calories is 1200 and you are almost already close to that. I'm not sure how long you've been losing weight, but you should start with higher calories so that later on you can lower it if you need to. You really can not go much lower right now. 1200 is the lowest, but it is a miserable amount of calories to live on. 1400 is much more reasonable as a low. But for now I would stick around 1900 so that if you ever hit a plateau you can lower it 100 at a time as needed.
It is also VERY, VERY important to exercise when you diet. Exercise does not actually burn that many calories in the grand scheme of things, but exercise DOES speed up your metabolism. Dieting slows it down. So you NEED the exercise to counter the diet or you will do irreparable damage to your metabolism (why most people gain it all right back).
You can find a BMR calculator
online. This is the number of calories you would burn in you just stayed in bed all day. Once you get that, you multiply that by daily activity (not including exercise). Multiply by...
1.1 if you are mostly sedentary (desk work)
1.2 if you are mostly on your feet (sales person)
1.3 active throughout the day (personal trainer)
1.4 very active throughout the day (manual labor)
Once you multiply that is your AMR (active metabolic rate). Your AMR is how many calories you could eat without gaining or losing weight, just maintaining. So all you have to do is subtract anywhere from 250 to 500 calories from your AMR and you will lose weight.
I know that sounds complicated, but it is very vital information. I might not come by this post again so please send me a message if you have any other questions.
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I'm definitely in my zone."