Training & Nutrition - Help!

Hi,
Was wondering if someone could help me with how many calories I ought to be eating.
I am a 5'8" female, 170 lbs
--I work out everyday and combine aerobic classes, running(usually 3-5 miles), and Spinning Classes in addition to lifting 3 days a week.

--- Somedays I am so full with like 1400 calories and at other times I eat 1800 and still want more.
--- I would like to lose 20 lbs and feel as if I keep loosing some only to gain it back. I do not eat meat or dairy products, so my diet is alot of fruits/veggies as well as tou, peanut butter, hummus and soy alternatives for protein.

-I eat a small breakfast and am trying to eat more mini meals to keep my metabolism going versus 3 large meals.

-Any nutritional tips/recommendations would be appreciated.

If you go to calories (http://caloriesperhour.com) and click on the calories burned link you can find out how many calories you are burning during activity and also how many you burn just naturally. I would suggest not skimping on breakfast. Ive heard its best to eat a big breakfast. It ramps up your metabolism in the morning and gets you burning calories sooner. Ive heard getting a good amount of calcium everyday helps keep your body from absorbing fat. With no dairy that may be harder to accomplish but the soymilk I drink has calcium in it. You are right on track with the mini meals more often. I eat basically what you are eating, except I eat dairy, and I eat a lot of high fiber cereal and whole wheat products. The fiber helps you feel fuller and also inihibits to some degree your bodies ability to absorb calories. Good luck!

See a nutritionist.

Also, consider getting a personal trainer at your club for a couple of sessions so you can get a bodyfat analysis and have your fitness routine evaluated.

The truth is, we don't know what your nutritional intake should be. Nutritionists are the best folks that can determine what your intake should be based on the amount of exercise you do. They can also help you to make healthy food choices that will fill you up and provide you with the daily food groups needed. You want to be as precise as possible- if you undereat, you could be starving your body, which means you won't be losing as fast as you'd like, and/or your body will be breaking down muscles and body tissue rather than fat to meet its energy requirements when exercising. If you overeat, of course you know you'll never get the fat off! That's where a nutritionist will come in and help you to figure all of that out.

You only need one session with a nutritionist. If you're a smart cookie, you'll take that one session to heart and do exactly what the nutritionist tells you to do, and you won't need to go for multiple sessions.

Check with your club- they should be able to point you in the correct direction.

Koffee