Here is a good place to start: http://nutrition.about.com/library/b...tion_guide.htm
I started a few lbs. heavier than you with a workout schedule that consist of 60 minutes on the treadmill 6-7 days per week and bowflex M-W-F. I eat about 1500 calories per day and still continue to lose weight.
Using a calorie counting program and scales to weigh all my food has been one of the best things to keep me on budget.