Nutrition at 2+ yrs out

I am trying to start my Fitday.com log again since I have gained about 5 lbs over the last few months. I want to put in my "goals" for calories, fat, carbs, protein, calcium and b-12. Does anyone have goals I can use as reference? I'm down from 225 lbs at surgery to 111 lbs for my low weight and now back up to 120 lbs. I would like to maintain between 110-115. Any help is appreciated. Thanks, Melissa

Your goal is going to depend on your calorie intake, as well as your physical activity. Your best bet is to see a dietician to figure out YOUR specific needs. My general plan is a calorie breakdown of 40% carb, 30% protein and 30% fats. I am very active and exercise consistantly. I usually take between 1500-1700 calories a day. It works out to ROUGHLY 150 grams of complex carbs a day, 115 grams of protein and 50 grams of fat. with some variations based on calorie intake. I may not get it exactly every day, but over the week it is with in 5% points on all of them. I have some additional info in my profile as well as recipes and specific meal plans I follow. I have worked out that 6 oz meat, fish , chicken, 3 servings dairy, 2 fruits, 2-4 veggies, and 2-4 servings of high fiber/high protein cereals, or whole grain breads, (when I rattled that all off to the dietician at Barix at my 4 year follow up he laughed out loud, shook his head and told me I am the poster child for WLS! that was a better compliment than anything I could have thought of!)