Syns will be 1 syn per 20 calories as standard.
IM sure if you use the search function on sw site you can find more info on red/ green days.
The only things that should be synced on red days would be our carbs ( pasta, potatoes etc) unless you are using a measured amount as one of our b choices, and food that has no free food allowance, like the naughty stuff, crisps, choccy etc.
Any help with syn values, pop back on here x