T Nation

Diets

I was referred to this site by another message board and I hope you can give me some advice. I think I’m lagging behind b/c of ignorant nutrition habits. I would appreciate feedback on how to count calories, know how much calories are in foods without labels, how much protein is in certain foods, etc. I weigh 220 and should lose about 30 pounds of fat to be close to 10% or less.
Thank you