How many Carbs, Fats and proteins to eat?

Hi, anishasaha, and welcome. The Menu Planner application (in “Apps” above) works all of that out for you. It comes with a tutorial if you want.
When you have generated your menu, click on “Exchange mode” in the toolbar above the menu, and you will see your exchanges. These are the same as for diabetes organizations around the world. You can see our list here: https://www.trimdownclub.com/exchanges-lists.
If you would like that information before you get started, post your height here, and I will get back to you.