There is no "good number" without more information: how old are you, how much do you weigh, how long have you been working out, what are your goals, etc., etc.?
As to how many calories you should consume: if 1,800 calories are your suggested intake without exercise, you will need to add the calories burnt.
If your basic met rate says to eat 2000 calories and you want to lose weight then you need to consume 1500 calories and then you can add what ever excercise calories to that 1500
If 1800 is your current weight loss amount (maintenance calories - deficit), and you are burning 400 of that off at the gym, your current intake is only 1400, making a deficit of 900+.
The best advice I can give is make sure that your deficit at the end of the day is between 500 and 800 calories. This would be your standard daily burning calories + the calories you burn at the gym (regardless of amount) should be 500-800 higher than the entire amount of calories you eat in a day.
If you are a math person:
Standard Burn + Gym burn > Calorie intake
my weight is 197 i am 5'2 i want to loose weight i try to take in from 1400- 1800 per day and try to burn about 500 calories per day. so far it has not worked. how can i get the best result?
I only burn about 250-300 calories for a 30 minute workout.
I basically do my own type of workout involving jumping rope, jumping jacks, lunges, squats, etc.
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