My 2.5 4cyl seems to be loosing power sometimes in 5th gear and in fourth. This causes me to gear down to third then second. Then all of a sudden it all comes back like nothing was wrong... im thinking fuel pump? Ive done replaced the fuel filter...

Check fuel pressure and do a vacuum test for a clogged exhaust.

What should fuel be?

Errrrrr that Im not 100% on, the duratec 2.3's run at 60-65psi but the older limas run much lower. I wanna say 30psi but I'd get verification on that.

2.5s run 60-65 psi because they have a returnless fuel system. Before 98 the old lima 2.3 ran at 30 psi.

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2014 F150 xl 3.7 6 speed auto.

Thanks .... i only need to get a fuelnpressure guage now.

Many auto parts stores have a 'loaner' program which allows you to borrow specific tools by paying for them, but being allowed to return them after use if you have not damaged them. Less out of pocket overall if you don't want to start building a toolchest piece by piece.
One other possibility is a failing fuel pump relay, which you could monitor using a length of wire and a socketed bulb. Connect to the 'power out' side of the relay, and ground the other connection, and the bulb should light when the relay is powered.
If you have a 'fuel pump driver' module, different story.
tom

It seems to help, when the power loss happens, if i swerve side to side then power goes to normal....thats why i think fuel pump.

I thought there were baffles in the tank to keep that in check.

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How about the fuel swirls around inside the baffle 'cylinder' and sloshes back and forth, moving the crud blocking the sock around, so fuel can slip by and get to the pump???

If you do a volume test, where you bleed fuel into a container over a measure of time, and calculate flow rate, you would have a better idea of what your pump is delivering.
Most fuel pressure gauges for injection systems have a bleed that allows you to let fuel flow out of the gauge, hopefully through some tubing into a container. You could use that to measure.
tom

How many miles are on the truck?

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2014 F150 xl 3.7 6 speed auto.

The truck has 188000 on it.. so far all ive done to the fuel system is a new fuel filter by K&N. The ild one was pretty nasty.

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Exactly what i was thinking.

I have noticed that the power loss will only happen when i get off the interstate after my 18 mile commute at 70 mph.. I slow down to go through a red light and then the power loss, or a mile after. Any ideas?

My first thought is fuel supply problems. Cruising @70, then slowing, stopping, taking off from the off-ramp... Acceleration will call for more fuel than steady cruising. If the pump is a bit low on output, or the filter plugged, you can get by until you have the acceleration demand, then start to fall on your face. More or less. Doubt it is a plugged converter as I think it would be impeded at highway speed.
tom

So im looking at a new fuel pump and strainer.... already done the fiel filter....