Here's the site I use: http://www.nal.usda.gov/fnic/foodcomp/search/
As you'll see it's very thorough and has a TON of food selections. You can even adjust the portion sizes to your exact specifications.
You can also refer to the food labels of the foods you're consuming if available. The site above is great for items without food labels....veggies (not really necessary to track until you're really lean, if that's your goal), meats, fruit and all sorts of other items.
Put in the time and keep a food log. You can only estimate how many calories you're consuming for so long and still see results. At some point (as it seems you're at now), the details will matter.
- Figure out your maintenance caloric intake (probably right around where you're at now)
- Compile a list of the foods you're eating (I'm sure it's basically the same day to day) and their corresponding nutrient info according to portion sizes
- Determine which Macro percentages work best for you. Personally, I've had great success with 45% protein, 25% carbs (most of that peri-workout) and 30% fat. Start at just under your daily maintenance (200-500 cals below) and work from there. This will be different for everyone.
- Log all these details for at least a month. Yes, it's a pain in the ass, but I personally haven't found a better way. Chances are, if you're like most gym rats, you're a creature of habit and this won't be such a "big deal" after a while. It will be just another task you put time and effort into, while seeking the best out of your body and performance. You can them implement some sort of carb/calorie cycle to enhance your fat loss efforts, after you see a pattern develop through your logs. You'll be able to determine what approach allows you to get enough overall food and the percentages of each macro, they should be coming from.
Expect to be hungry at times. It's part of the fat loss process. Anyone who says you shouldn't be hungry or feel like shit from time to time, while focusing on fat loss, doesn't know what the hell they're talking about. Yes, you shouldn't be in deprivation mode until you're pretty damn lean (sub 10'ish), but it will still be part of the process, even at higher body fat levels.
Hope that helps.