I've already read the stickies and have been at this for a while. I am currently 5'11" and 255 Lbs. I've been sticking to around 2500 calories (clean) but I am starting to notice the weight loss isn't as quick as it used to be. I do understand this is most likely due to noob gains from my strength training. My week looks like this: Sunday Lift/Cardio Monday Cardio Tuesday Lift/Cardio Wednesday Cardio Thurs Lift/Cardio Fri Off Sat Cardio Cardio after strength training I generally try to do 400 calories worth. 500 on non lifting days. My diet is clean. I try to get at least 240g of protein every day. I used an online calculator using the Mifflin-St Jeor equation. Here is what I came up with. Maintenance: 3168 Calories/day Fat Loss: 2534 Calories/day Extreme Fat Loss: 2040 Calories/day That is for 5 days a week of activity. I'm thinking I need to be at about 2500 cal. I'm open to your opinions.