Welcome to the forum! I'm sure you'll find the help and support you need in here. I'm not sure what you're asking for help with. Actually counting the calories in a particular food? Or figuring out how many calories you need to lose / maintain a certain weight? I think counting calories is a good place to start. Most plans, regardless of how they present themselves, really do keep calories under a certain limit to get results.
First, there is a calorie counter support group sub-forum you can check in with to see what they tend to do. But there are lots of people in this 100 pound sub-forum who count calories, too. You can stay right here!
Your daily requirements can be calculated on any number of sites. Here's a link to an easy one. You have to put in your height and weight, along with age and gender. It will calculate your Basal Metabolic Rate. That's the number of calories required to keep you alive if you are just lying flat on your back doing nothing. Then there are multipliers to use to figure the caloric needs for your activity level.
http://www.bmi-calculator.net/bmr-calculator/
This one gives your caloric needs right off the bat without showing BMR because it asks you to pick an activity level before you calculate.
http://www.muscleandstrength.com/too...alculator.html
Once you know your needs at any given weight (recalculate often - it goes down as you lose and as you age) you subtract calories to create a deficit and lose. Theoretically, a deficit of 3500 calories will result in a loss of a pound, so by cutting 500 calories a day, you should lose a pound a week. Never go below 1200 calories a day with out a specific plan from a doctor. I just put in your weight, height, gender, and 35 for your age (just guessing) and "lightly active" and got about 2500 calories. By cutting to 1500 a day, you should be able to lose 2 pounds a week.
As for help in counting the number of calories in a particular food, you'll have to read labels and check on-line sites for specific information. Come back with more specific questions if that didn't answer your first post at least in the most basic fashion.
Good luck - we're all in this together. You can do it.
Lin