livestrong.com has a good tracker of food and your intake. Allows you to see how much protein/fat etc... you intake and what you have left before you reach your target caloric intake for the day.
1900 calories seems low....

I use the "Harris Benedict Equation" to be a bit more active.

Take your BMR and mulitply by the following for your category:

Sedentary = BMR x 1.2
Lightly Active = BMR x 1.375 (light exercise 1-3 days per week
Moderately Active = BMR x 1.55 (moderate exercise 3-5 days per week)
Very Active = BMR x 1.725 (vigorous exercise 6-7 days per week)

This allows you to find out what you need to maintain your weight... then if you plan on losing weight.. just factor in that one lb of fat is 3500 calories.