I'm no fighter, but I am a woman, so I know a bit about panicked weight-loss ;p I'd give this website a try: www.weightlossresources.co.uk. Admittedly it might be more suited to women as it requires you to keep a food diary, but you tell it what your weight is, what weight you want to be and how much you want to lose per week. It then tells you how many calories you can have per day (and can factor in various forms of exercise), and modifies this regularly in line with your current weight. It has a huge online database of foods with all their nutritional information attached, so you can keep track of how many calories you consume and how many you burn off, and proportions of carbohydrates and protiens etc. I'm finding it very helpful, and you can do a free 3-day trial to see how you find it without signing up.

Sarah x