In order to figure out how much to eat i need to know what level of excercise i would be considered. Level low, moderate or high. Below you will see what i do as far as excercise a week. i used to weigh 306 lbs and now i weigh 183lbs but am having problems with this last 25lbs. 6 month ago i started weight training and cardio. I have lost my weight the right way. i just dont know where to go from here and its stressing me out


I am 5'9" and female age 40 i weigh 183
i do 15 min on stair stepper level 4 manual mode no hills yet
and i do 3.7 1 min 1 incline the 5.4, 1 incline, 15 min, then 5.5 1 min 1 incline, then 5.6 1 min 1 incline, 5.7 1 min 1 incline, then 5.8 then 1 min 1 incline, then 6.0 1 min 1 incline, 3.7, 1 incline then 4.4, 4 incline, 1 min, 4.4, 6 incline 1 min, 4.4, 8 incline, 4.4, 10 incline 1 min, then 3.0 two to three min cool down. i do this cardio 5 to six times a week. Usually its more like 6 times a week mon - sat.

i lift weights three times a week total body. i spend at least 45 min weight lifting.

i know what foods to eat i just don't know what my calorie intake should be to lose weight. i need to get at least 25 more pounds off.

http://www.caloriecontrol.org/calcalcs.html

You go to that site and it will compute it for ya.

Maybe someone who isn't constantly bulking like me lol...can help ya with the weight loss. But I remember reading on here that you should cut 500 calories a day from what is recommended for you. And you should lose about a 1-3 pounds a week based on several different circumstances (exercise, water in your body, time of day,etc)

thanks for the first answer to my question. Now i need an answer to the other half please