discouraged ...

http://scoobysworkshop.com/calorie-calculator/

This is the site I used to figure mine out. It has tons of information on it. Good Luck!!

I would calculate your bmr using no exercise. When you do exercise, log it and eat back half or all of your exercise calories.

A few weeks... nothing happens overnight... over a week... over a month. Time is precious, but we have plenty of it. Use it to your advantage, along with your ability to track and record progress. Trial and error, figure out what works for you. But never give up.

I would calculate your bmr using no exercise. When you do exercise, log it and eat back half or all of your exercise calories.

This is fairly close to what I do. But with a bit of a twist. I put in the BMR of where I WANT to be, then eat back half my exercise calories. It usually is somewhere between 1600-1900 cals when I am working out, which is almost every day. I spin and swim almost every day and do strength training 3x a week. I spin about as many miles a week as you do, sometimes a little more or less depending on if I am building speed or strength (gear resistance)

Your challenge is you are in good cardio shape so your body has adjusted and you have to work harder to get into the fat burning zone. Try strength training and add a couple lbs of muscle to help yourself. I know it sounds counter productive to gain, but gaining muscle has really help me burn fat, it just means I lose slower which is ok. I lose about 4-6 lbs a month but I am gaining a lb of muscle nearly every 5 weeks...

Check out the intermittent fasting board for more ideas... You might need to cycle calories and macros and get creative with how you eat until your body gets out of its plateau. Give yourself two full months before seeing results. The first month I barely noticed any change, then the second month I added strength training and intermittent fasting and now I am a little scared at my results, because I am not sure how I am losing weight eating as much as I do.