How many calories/protein do i need to Consume

In 1year out i work out 3-5 day a week how many calories and protein do i need tointake?

 What are your goals?

 Loose more weight I feel like Im at a stall and I also want to gain lean muscle/Tone

Weight loss is not super complicated but it involves a lot of "leg work" - you need to figure out how many calories you are eating per day. This will involve some what meticulous weighing/measuring/tracking to figure that out. Once you figure that you - you can go from there. If you find that you are eating 1500 cal/day and you haven't lost weight in say - 6 weeks - then you know that you are probably at your maintenance point. You need to drop your calories. Right now, I'm doing approximately 900 or so calories per day and losing pretty well. I get in a minimum of 90 g of protein, usually closer to 120. As much as i hate it, keeping carbs lower helps with WL. These are just the basics - you need to make good choices for food - quality food - none of that fast food/junk food/carb-y sliders with no nutritional value. Don't drink your calories.

So spend some time figuring out WHY you aren't losing - and yes, sometimes its uncomfortable to acknowledge our bad habits, but it's the only way to change. We can all use a fine tune up from time to time.

Keep up the exercise - it's a good habit to have so you are ahead of the game already :)