<human>: Basic info - 20 years old. I workout 4 days in the gym for nearly >1 hour. Do medium cardio and strength training.

3 years ago, I was a fat, ugly jackass. Fell in love. Got rejected. Thought the girl was right in rejecting me since I was an ugly, fat monster. 6 months later, I lost a lot of weight and got compliments from many people. 

Ever since then, I vowed to keep myself in shape. I have been going to gym, more or less regularly since the the 2 years. 

However, I have always struggled with my belly fat. The damn thing just refuses to go. I have realized that I need to do a calorie deficit so that I can lose the belly fat, which is what my aim is.

Excluding my dinner, my total calorie intake for the day comes to about 1200 calories. This remains more or less the same on all 7 days of a week. 

I do have a habit of eating outside food once or twice a week. It is something which I simply cannot resist. Last week, I decided that I will eat outside but something that which won't bust my calorie chart. 

I have been eating Subway's Roasted Chicken Salad with Chicken Tikka and all veggies. No cheese.

The problem is, I have no idea how much calories this salad has. Its quite filling. It taste's okay and gets the job done for me. If it has okay amount of calories, I would love to eat it on days when I feel like eating outside. 

I am looking to keep my daily calorie intake somewhere around 1400-1500 mark. Is that enough or do I need to go lower? I already eat so less. Really hope I don't need to go any lower.

Any help?

Can you give me the gist of the text in a nutshell?
<bot>: How many calories are there in a Subway Roasted chicken salad with chicken tikka. Includes all veggies, no cheese.