Kimberly51 is on the right track. I am losing wight myself. A normal man needs 2000-2500 cal. a day a women needs 1500. I eat 1200-1500 cal. a day and I will go for a bike ride3-4 times during the week for maybe 30 min. nothing fancy but it burns about 200 cal. and on weekends I will spend about an hour site seeing in the woods on my mountain bike. about 450cal. you really dont have to push yourself just go slow at your own pace. the longer the better. I always check the amount of cals. in the things I eat. some will shock you. I had a whopper that had less cals. than a salad.