I'm 5'4" and 149 lbs. I want to lose 10-15 lbs in the next 3 months. My diet is good (no fast food, lots of water, etc.) But just for a guideline, about how many calories should I be getting per day to reach this goal?

Exercise is the main part I need help with. I can't get a gym membership right now, or buy any expensive equipment, so that's not an option. So basically I have running, basketball, biking, jump roping, and other stuff like that available. How much of each of those specific activates should I do to burn a good amount of fat each day?

Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.

And like I said, I can't really afford to buy stuff like adjustable weights now, so what is a good weight of dumbells I can start off with.

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It is more effective to exercise with more concentration and regularity ...
More time can not give you as much benefit as regularity..
So try to be regular with your exercise..

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Hi,
You should start skipping because it 340 calories in 30 minutes.. It is the best way to reduce weight... Don't use to sleep more then 8 hours in a day because ratio of burning calories become slow during sleeping..

For weight lose you should do exercise regularly. In my opinion walking and running both are important for weight lose. you should do these exercises regularly. Try to eat small quantity food and avoid oily food. Drink more water in a day because water burns extra calories from body which are good for weight lose.

The fundamentals are really simple, seriously. Anyone with some common sense will have figured these out even without reading these points.

1. Eat a healthy. balanced diet. I can't stress this enough. Instead of avoiding meals, you should be striving to eat 5 small meals throughout the day.

2. Exercise. Exercise. Exercise. 3 to 5 times a week, and about 30 minutes each session is plenty. By the way, for those of you who prefer to do long session of cardio, I should tell you now that doing about 30 minutes of high intensity cardio will burn more fat.

Items in your diet plan should be of your own choice but
with counted number of calories. because this way you would never feel irritation with this diet plan.