OK, not quite sure what your question here - you're not sure how many calories carbs etc. you should be eating each day, or you're not sure how to set that on fitday?
If you're not sure how much you should be eating each day, check out this site: Healthy Body Calculator. You just enter all your info and it will give you really good numbers to aim for for weight loss or maintenance or weight gain, whatever your goal is.
Fitday also gives you some numbers, in that it tells you how much your BMR and daily calories burnt are (see the activities page). Basically for weight loss (if that's your goal), you need to be eating fewer calories than you're burning (maintenance: calories in = calories out, weight gain: calories in exceed calories out).
To set goals that you can check up on, click on the "goals" tab and enter your goals. You can check if you're achieving these goals by looking at the reports tab, at the report "am I meeting my custom nutrition goals." There are also lots of other good reports in that tab.
Hope that helped, and don't hesitate if you have any other questions! 
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Re: Help w/ food planning on fitday.com
