If you are send me a PM with your email and I"ll send it to you as an attachment.
I found out I was eating about 350-400 too few calories! Hopefully this is why I haven't lost weight this week.
You just punch in your weight, height, age, activity level and it tells you what you should be eating and then you put in how many calories you burn a day (if you track conservatively on something like sparkpeople.com it'll be easy to figure that out) if not you can estimate and it will tell you what your daily calorie deficit is for the day.