I'm more worried about fats and sodium myself, but I'm doing the 40-30-30 (or maybe even carbs=40, protein above 30 and fats below).

If you're trying to track a recipe, I've found this site helpful:

You can type in your recipe, say how many portions it's to make and it will generate a nutrition label that will let you know how many whatever is in the recipe. Then you can add that to your custom foods here.

Hope that helps.