In the last few years years, I had noticed that I had been gaining weight to where it affected my physical appearance and the clothes I where. Because of this, I am currently on a diet as I need to lose 20 lbs to return to the weight appropriate for my height which is 5' 5". I have some questions: a) For a 5' 5" adult male, what is the average weight I need to be so I will not be seen as over-weight? b) How much calories should I intake each day so I can lose weight? c) What should I be concerned when losing weight: foods containing "total fat" or "saturated fat"? d) What is the ideal loss of weight I should achieve in one week? I would gladly appreciate any helpful replies.