| I would recommend using an online tool like "weightlossresources". There you can put in all your current details and future goals and then in works it all out for you. It gives you a daily calorie allowance and guidelines on nutritional balance.
There are also recipes available, and the database is massive so most supermarket and branded foods are all there, it will even tell you how many calories are in things like Starbucks cappuccino's!
There is a 24hour free trial but the down side is that after that you do have to pay to keep using it. I don't mind as I find it really useful, if you keep looking you may find a similar resource that is totally free-or someone else may reply with the info for you!
Good luck on your weight loss!
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__________________ Long-term ticker (It's best not to ask how long this has taken  !!)
   
WeightWatchers, the final step!
W1 -1.5
W2 -3.5 
W3 -0.5
W4 +0.5
W5 - STS 
W6 - WW class cancelled so no weigh-in this week...
W7 - +2.5 Not bad for 2 weeks over Xmas and New Year
W8
W9
W10 |