HOW MANY CALORIES DO I NEED DAILY ?

This can be a bit tricky as you have to be accurate and honest about the amount of physical activity you take part in. The Mayo Clinic has a calorie calculator I use and you can probably find dozens of them on line.

Once you are happy with the amount of calories you should have every day, you can go and calculate the amounts of protein, carbs, and fats. That's where the fun will start with planning meals and making menus!