I found this site which I thought might interest others too. You just put in things like; gender, weight, desired weight, age. It then tells you how many calories you should aim to consume daily and how much you should excercise to make a healthy balance.

http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

The nutrition forum on www.muscletalk.co.uk has extremely knowledgeable people posting there.

nutritiondata.com is a good site to check on details of all kinds of foods.

I wouldnt trust calorie calculators, even the most sophisticated ones, it depends on many factors and 'monitor and adjust' is the best way to be sure you do the right thing to achieve your goal.

Log food intake, log statistics, if the progress (whatever your goal is) is not right, adjust food intake, keep logging statistics and adjust food intake, etc .. until you find the right quantities that work for you personally be it to lose body fat or to put on muscle.

log how you feel and energy levels after eating etc and get that right and the fat will take care of its self.