Guise, cmon...learn to Google.
Here's one for bulking.
If you wanna cut, google one for cutting.
Jeezis.
Basic rules though are:
1. Find calories
2. Determine protein needs...1-1.5g/pound of bodyweight
3. Determine fat needs... .25-.5g/pound of bodyweight
4. Determine carb needs... all leftover calories are carbs.
Protein and carbs = 4 calories per gram.
Fat = 9 calories per gram.
If cutting and losing more than like 2 pounds per week, you are cutting too fast and will lose muscle, so add like 20 grams of carbs per day. Do this until you are only losing 2 or less pounds per week. (unless you are a huge fatass then you can lose more, but i don't think you guys are obese, right?)
If bulking and not a complete newb and you are gaining more than a pound a month, you are gaining too fast and most gain will be fat. So slow the fuck down and lower calories a bit.
And yes, use a website to track your shit.
It doesn't matter which one, just use one.
But make sure your numbers add up properly and that the site you use has a custom entry tool, because they don't all have every fucking food product in them and you will have to add some stuff.
Fuck, most of my shit is custom entry.