OK:
1.Your body cannot eat up more than ~30 calories of fat per day per pound of fat. Thus, any further caloric deficit eats up your muscles and lean body mass- which I assume you don't want to lose. Therefore, do not make your caloric deficit any greater than this.
2. More protein proportion makes you fuller longer, gives you a higher metabolism, and promotes lean body mass and prevents catabolism of existing lean body mass.
3. Equal net calorie lifestyles where one is more active and the other sedentary are not equally healthful. IE, 2500 calories in and 3000 calories expended is much better for you than 1000 calories in and 1500 calories expended. See g-flux articles (google it) for more details.
4. You don't need carbs at dinner: what are you going to do with them? They're only used for energy. General rule? No carbs after 6 PM.
5. Do cardio in the mornings before breakfast. HIIT (google it) is the most effective.
6. Don't mix carbs and fats. Have carb/protein meals and protein/fat meals. Carbs cause insulin responses which encourage fat storage.
7. Watch your blood sugar levels. The only time you want a spike is immediately PWO (post workout). A rise in blood sugar causes an insulin surge, which then causes blood sugar to drop. When it does drop, it will cause cravings for carbs.
So, for example: If i have 22 pounds of body fat, then 30*22=660. Therefore, I literally can't lose more than 4600 fat calories a week, or about 1.3 pounds.
If I had 220 pounds of fat, then I could lose 13 pounds a week.
Topic: How much?