To reach your ideal weight here are a few basic guidlines.

How much should you weigh? (This applies for woman only)
For every 5 feet give yourself 100 pounds and for every inch after that give yourself 5 pounds. So if you are 5 foot 9 inches your ideal weight would be 145 pounds. If you are small boned take 10% off, big boned add 10%, and medium boned stay the same.

Exercise is the real secret to losing body fat.  It’s extremely difficult, if not impossible, to lose fat permanently with diet alone. 

When your goal is fat loss:

Woman=1200-1500 calories

Men=1500-1800 calories

30-60 minutes of continuous activity per session

When your goal is gaining muscle, maintance or cardiovascular conditioning:

Woman=1500-1800 calories

Men=1800-2200 calories

20-30 minutes of continuous activity per session

How often?

To maintain a healthy lifestyle:

Do three to four 20 to 30 minute cardio workouts per week.

To lose body fat:

Five to Seven 30-60 minute cardio workouts per week

How hard should you exercise?

To maximum fat burning and cardiovascular conditioning:

Heart Rate Zone of 60-80%