Dieting for weight loss - compensating for bad days?

[JammyDodga]

Thanks for the replies guys, all good advice.

I'ts quite hard to figure out what my BMR is, from things I've looked at on the internet its anywhere between 2500 and 3000. I'm quite a heavy build and have a lot of muscle in my legs, so I think I probably get through alot of calories before I even start excersising.