How many calories can i take daily if i want to lose weight in healthiest way?i am 190 pounds w/173 cm

1700-1800: In your weight as an active person , eating a balanced diet with fresh fruits and veg's mixed in, you should gently lose weight at under 1800 cal. Too few cal's and your body will fight a famine, and you will tend to bounce back up.

Nutrient dense foods: Eat foods that are nutrient dense (like meat, fish, poultry, eggs, cheese, low starch vegatables and water) avoid foods that are not nutrient dense (like starches and sugars, including fruit) nutrient dense foods will increase your basal metabolic rate. On the other hand, starches and sugars impair thyroid metabolism via affects on your liver (which helps activate thyroid hormone).