redser.....type in calories.com and there are a couple of websites that you can go to that will give calorie counters, they even have hand helds that you can keep with you at all times,and if I'm not mistaken it either has it already programed in or you can download 1000's of food items that will help you keep an accurate count of calorie intake each day. It's also good to keep a journal of each days intake and review your gains monthly, so you can make adjustments as needed.