You really are that lazy, aren't you?

The registry contains what you are searing for, in spades

http://www.nwcr.ws/

Now if you want to do this or not, is your business. It is work. As to leaving the granularity out, no, not setting people for anything I started by tracking, and then I went ahead and READ a SHIT LOAD of material out there. The registry has a good summary.

And my boy I use insulin in the mornings. I lost 50 plus pounds. And I have maintained this weight already ok