I want to introduce you to, what I think, is the greatest and best diet/exercise tracking website anywhere, and the best part is it is free! Myfitnesspal.com is wonderful. It has an ap for your mobile devices, so entering your exercise or food while you're on the go is a snap. It has a database of 160,000 foods that covers just about the entire gamut of processed and whole foods. If your particular dinner item is not listed, you can enter the recipe; or just enter the information off the nutritional label into a section called Your Foods. You can enter your current weight and what you want to weigh and it will calculate the calories you need in a day to achieve your desired weight.
Then it tracks your progress for calorie intake, your exercise, and water intake. This website has the advantage of providing accurate feedback on your day by day progress. You can set it up to nag you on Facebook where you are going wrong -- some people want the public humiliation to keep them on the straight and narrow.
In about the last month of using myfitnessplan I have lost 13 pounds and been able to keep track of my protein, fats, and carbohydrates, as well as other nutrients like vitamin C, Iron, and vitamin A. I simultaneously decided to eliminate sugar and grains because of some middle abdomen expansion in my old age -- attributable to reduced insulin and leptin sensitivity. Myfitnessplan helped me track sugar intake and locate from where it was coming. I've learned a lot about foods and exercise effects on caloric intake in the time I've been using the website. Give it a try. All the services they offer are free, so there is really no cost for aiding your health improvement.