Finding your daliy allowance is important. My system was set up
just for me. I am 5' 4" (162.6cm) and I have a small frame.
My daily allowance is set at 1,200 to 1,500 calories and
150 to 180 grams carbohydrates.

Use this link to determine your calorie intake. Calorie Calculator
To find out the calories and serving sizes of foods,
click here. FOOD VALUE CHART