Ask yourself why youve put the weight back on, if you have previously done high deficits, see my comment on crash dieting and the studies of those that partake, with the majority of those putting all the weight back on.
Really a start point is heavily dependant on your stats, and activity levels, how active are you, how many steps do you do per day for example? how many gym sessions per week.
Tracking everything down to the splash of milk you put in a tea or coffee and sources you have with dinner etc. You probably dont realise just how full of cals mayo, sweet chilli dips etc are! 20-30g 200-300 cals!
As a really rough guide I would suggest starting out on 1800-1900 calories. Protein you should aim to hit 1g per lb of realistic target bodyweight so lets take 76kg you want to be focusing on 168g protein (round up for ease), the i would suggest 30-40g fats, then you fill the rest of your calorie balance with carbs.
This would be something like:
170g Protein = 680 cals
40g Fat = 360 cals
190g carbs = 760 cals
Thats 1800 cals, add on an extra 25g carbs to go up to 1900 cals.
Ive just dropped 11kg from 77kg to 66kg in the first half of the year. My lowest cals were 1650ish and i had 6 weeks at maintenance where i averaged 2.3k.
Again whats the rush? why start down a path that will have a high likelihood of end back where you began?
**edit**
A bigger deficit will also lose you muscle mass faster as well, and have a quicker affect on your metabolism as well. All negative when you go back the other way, a lower metabolism, and less muscle, will mean a lower maintenance that you might breeze past once you stop your deficit.
