Re:3 Years out of action - Need help!
If your looking to lose weight given that your 15 stone 10lb I would aim for around 1800 cals 6 times a week and so as not to be too strict on yourself, and give you something to look forward to, have a day when you have around 3000cals. Look to exercise 6 times a weeks burning around 500 cals per session.
The above will mean you are consuming 13800 cals a week burning off 3000 cals a week through exercise. Given your height/weight this should comfortably lose you 2lb a week.