How did you calculate your goals?

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So I have been experimenting with my daily goals recently.

I was just curious to know what process did you guys go through to find out your daily goal. Did you go online? Did you just experiment? Did you see a nutritionist? Did you already know what to do?

fresh_start59

I downloaded this spreadsheet:
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

It is in the sticky posts on the In Place of a Roadmap group:
http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map

Then, I set my custom MFP calories accordingly and set my macros at 40 carbs, 30 protein, 30 fat (I do best with lots of protein and the 30% fat helps me to fee satisfied.)

I will adjust my calories (according to the spreadsheet) as I lose weight. And, while I've got a plan in place, I will keep an open mind for adjustments. For instance, if I feel the need to increase or lower my calories by 100, or I might feel that I need to take in 1-2% less fat, then I'll do it and not be all freaked out that I was "off program."

I should mention that because I am at the low end of the morbidly obese category and get exhausted with even a little exercise, the difference between my BMR and TDEE is only 400 calories, giving me very little room for adjustment at the moment.