Sparkspeople... protein, cals, etc amounts?

After being below goal (135) since 6 months out (just about to hit 2 years) I find myself, for various reasons (lack of exercise, thyroid, etc) at 5 pounds above my goal.  Not too bad, but still almost 20 lbs from my lowest!  That was too low, but I would like to take off about 10 of these pounds.  I've taken the following steps: 1. Began in April riding to work when the weather permits  (7 miles each way).  So far that's ranged from 1 to 5 times a week.  (damn New England weather!) 2. Started this week logging food into Sparkspeople.  (did 1 free week on WW, but since it didn't track protein I didn't feel it was adequite)  ***This is what I need help with 3. Limiting myself to drinking wine only once a week 4. Starting next Wednesday I'll be working with a new personal trainer twice a week.  (I had worked with another PT from 2 months out til 18 months out, but now our schedules don't match and I've been without for almost 6 months) So, to my question.  How do you determine the appropriate amounts of Calories, Carbs, protein, etc to aim for?? Right now I have it set up this way (automatically calced by Sparkspeople) Calories: 1200 - 1550 Carbs: 163 - 236 Fat: 32 - 56 Protein: 60 - 127 I'm sure these 'goal levels' need to be adjusted, I'm just not sure to what.  So far I've found my natural inclination is to be below all of these levels. Any advice?

It's so hard to know exactly what to do (unless you take one of those metabolism tests). Sparkpeople says I should take in 1450-1750 calories a day based on my height, weight and exercise, and I thought that might be a little high. But when I take the time to log, I usually end up on the upper end of that range. If I try to cut back a little on calories, I tend to get shaky and weak and my blood sugar gets too low. So for me, sparkpeople seems to have hit it about right. If I follow the rules just half-way, my carbs and protein are in line too. I ALWAYS go over on fat calories though. You're really working hard. I bet you'll lose your 10 pounds.

Thanks Wanda.  So far one day I was well below in my calories and the next I was a little above the max.  Felt MUCH better the 2nd day!  I'm trying for a happy medium now.  I did go get some Isopure RTD protein drinks to start again. (I used them religously for the first 9 months, then stopped somewhere along the way.)  I always did well if I drank them while exercising so, I'm going to fill up my bike water bottle with one a day.

I exercise quite a bit (8-10 hours per week, usually 4 hours of strength training, 5 hours of cardio, 1 hour of yoga).  After much tinkering around, I figured out that my body works best when I get 50% of my calories from carbs, 25% from protein, and 25% from fat.  I aim for 2000-2200 calories per day, although some days I go over and some days I'm under.   On a 2000 calorie a day plan, this works out to: 250 g. carbs (250 carbs x 4 calories per gram = 1000 calories) 125 g. protein (125 proteins x 4 calories per gram = 500 calories) 55 g. fat (55 fats x 9 calories per gram = 500 calories) I lose better (or maintain more easily) when I stick to this ratio pretty closely.  Your needs may be slightly different than mine, but hopefully this information will help you make some educated guesses about where to start, and help you make the calculations necessary to figure out your daily carb/protein/fat gram goals.   I also try to eat more of my carbs either as snacks before I work-out, or earlier in the day, rather than at dinner time or as an evening snack.  I figure that it's better to fuel up on carbs during the day when I'm more active than when I'm sitting around in the evening watching television.   I hope some of my ramblings are helpful.  You have a great plan of attack and I'm sure you will stick with it!  Keep us posted on how you are doing!!! Kellie

Thanks Kellie, that is helpful.  When I was working out 1.5 to 2.5 hours a day that's where I was too.  Now I'm trying to adjust to about 5 hours per week cardio and (soon to be) 2 hours strength training.