OK HERE IS A ? RECOMMENDED ALLOWENCES?

I AM TRYING TO GATHER TOGETHER MEAL PLANS WITH THE HELP OF COWBOYS LIST OF FOODS.  IS THERE ANYWHERE ON HERE THAT CAN TELL ME THE RECOMMENDED ALLOWENCES FOR NUTRIENTS?  I CAN NOT REMEMBER.  ALSO HAS ANYONE HEARD OF FITDAY TO TRACK WHAT IS BEING EATEN?  I JSUT FOUND IT BUT NOT SURE IF IT WILL HELP.  I APOLIGIZE AGAIN BUT I AM HAVING TROUBLE NAVIGATING THIS SITE  BUT I WILL GET USED TO IT SOON.  TY AGAIN

I did do fitday.com But for me it is just easier to have a journal that I can write in and keep my own records.
What kind of nutrients are you refering to?

I think what you are asking is how many carbs per day???  If you are doing Cowboy's diet you should probably try to stay below 20 grams of carbs a day at least for a while.

Lots of folks use fitday to journal.  Some also use thedailyplate.  Which ever way you choose to journal what you eat it needs to work for YOU.  You might benefit from one of those 2 sites until you get back into the swing of good eating habits again.  They will both automatically figure out your calories, protein, and carbs.

Just realized you might have been asking about protein.  I think the most docs recommend between 60 and 90 grams of protein daily.

I really like thedailyplate.com  Check it out you can track carbs, protein, water everything on there.  Best of luck!