So, I'm in serious need.
Need to understand the nutrition labels and how much of everything I need to take in normally.
I don't know how much protein/carbs ETC. that I need to take in every day.
not sure if it helps, but I'm a male. 5'7. About 180 pounds.

Can someone please help me? I want to lose some weight and get it better shape.
And in the long run, help educate others with this whole subject.
(but first, I need to learn.)