How many calories should i consume and lose each day to lose as much weight as possible i'm 14 weigh 145?

Question

and 5'5 tall

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.

Answer 2

First of all, at 5'5" and 145 lbs, you don't need to lose any weight. You are already within your healthy weight range. But since you asked, there are 3500 calories in one pound of fat, so you need to burn that many more than you consume in order to lose one pound. You should be able lose about 1-2 pounds per week with healthy diet and exercise.

Answer 3

Portion size is very important even for foods that are good for you

Answer 4

dust your office weekly