Sport Meal question

[Gags1892]

I eat a lot of whole wheat wraps with lean meats (Turkey, chicken) or tuna for meals with a side of fruits.
With meals like this, I have 2 questions:

a)How many calories does this usually harbor? and
b)What should I include to round it out at about 300 calories if it already is not (my cal value to lose weight is just over 2000)?

Also, should one eat brown rice as a side with every meal?

 

[malkore]

is how you can track calories. at 6'2" and 180lbs, I think you need more than a little over 2,000 cals to cut effectively.