Need help w accurate calorie calculator!!!

Hi, I am looking for information on the ratios of protein:carb:fat for weight loss and how to change them to keep weight loss going. Any recommendations on where to look?

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants


http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy
http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

This is a good article to help you determine your macro (protein/carb/fat) ratios: http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

For calories, first determine your BMR (Basal Metabolic Rate) using the calculator in MFP or any of the other online BMR calculators. That will be the number of calories that your body needs to maintain your current weight. Then select a reasonable weight-loss goal, like 1.5 lbs per week, and MFP will tell you how many calories you should get, net of exercise.

For what it's worth, here are a few things that work for me when I want to drop a few pounds, besides watching the calorie count:
- Eat regularly throughout the day. I try to have six meals per day. I set up my MFP diary for Breakfast, Mid-Morning, Lunch, Mid-Afternoon, Dinner, and Dessert (instead of the three-meal default in MFP). That will keep your metabolism running steadily throughout the day.
- Drink A LOT of water. It helps your body digest food, burn fat, and eliminate waste. Drinking one or two 8-ounce glasses of water before every meal will stop the urge to overeat, if that's an issue. I usually drink at least 100 ounces of water per day -- about a third of that comes from protein shakes.
- Avoid high-glycemic carbs. In MFP, a carb is a carb, but if you avoid the carbs that cause an insulin spike (refined sugar, white flour, white potatoes, white rice, soda, etc), and instead eat brown rice, sweet potatoes, whole wheat bread, bran cereal, etc., you should see a much better result.
- Avoid alcohol. Besides contributing empty calories, it triggers an urge to eat carbs (at least for me!) When I want to drop 5 pounds, I find that eliminating beer and wine entirely for a couple of weeks works wonders.

Good luck!