Check this website out FITDAYcreat your free account , I use this site everyday , i was 290 and now im down to 240 and still dropping , with this site you can write down everything you eat for the day and it will calculate your calories , your BMI , and alot more stuff trust me youll love it ,
stay away from all greasy foods ,too much salt, no soda even too much juice will get you over weight
eat chicken , steak, fish, turkey,no more than 6 onces ,change your bread to whole grain or whole wheat, no more pasta unless its wheat,
Drink alot of water !!!
If you weigh 295 times it by 10 which equals 2950 now subtract that by 500 calories which equals 2450
so your suppose to be eating 2450 calories a day inorder to lose a pound a week , i suggest eating 1900 to 2000 just to lose a little more quicker