May I suggest a food diary? Keep one for a week... that's do-able, right? Be accurate about what and how much you take in throughout your day for 7 days. Just eat as you typically would (you're not being graded or judged... you're doing research ... keep it real!), and write it all down. Most people have no idea of how much they are actually consuming. Statistically speaking, people overestimate the amount of calories they're expending (quantity of exercise) in a typical week and underestimate the amount of calories they're taking in. Oops! No wonder we "just can't seem to lose" that extra 10, 20, 30 (or more) pounds.
Pencils ready?... OR, try logging your food (and exercise, and water, if you'd like) at www.myfitnesspal.com. May I suggest that you consider customizing your nutrient levels to 40-30-30... 40% of your daily calories from carbs, 30% from protein, and 30% from fat. (For more on this ratio, check out Chapter 5 of Lou Schuler's THE NEW RULES OF LIFTING FOR ABS and THE GOOD MOOD DIET by Susan Kleiner, R.D., Ph.D. Kleiner says "A diet with less than 40% carbs is depressing, literally. Forty percent is also better for fat loss. A diet with less than 25 to 30 percent fat lowers coping skills and raises anxiety, anger, and hostility levels." Lou Schuler recommends 30% protein, and Susan agrees, based on "roughly the same calculation of 2 grams of protein per kilogram of (2.2 pounds) of body weight per day.")