1200 calories per day plus 80% of the calories burned by actual sport/activities. Alternatively, calculate your RDI assuming low activity and a goal of losing 1lbs per week, then keep the total calories between 1300 and 1500 below RDI.
Try to avoid tracking things like Desk Work, Household Work etc except for extraordinary amount (stressful day at work with more than usual physical activity, spring cleaning). Ideally only track resting, sleeping and your cardio exercises (walks of at least 15 minutes, swimming, running, cycling etc).
Track all your food except fresh fruit (not canned) and steamed vegetables (no sauce, no butter). Don't forget the drinks.
Ideally have 4 or 5 meals a day and if one has significantly more fat than the rest, have that before your workout that day.
I recommend 3 to 5 hours of workout per week.
It is OK to go over the limit every once in a while, provided you stay under 100% RDI and you make up for it by additional workouts in the following 7 days.