Hi,
Machines make you do fixed movements which sometimes can actually backfire. You cannot compare walking to elliptical. Elliptical machines burn more calories, that is true, but don't take the calorie rating from the machine itself for granted. The reason why i am emphasizing jogging/running is that your body will adapt to it's natural movements. People in the past centuries have been fit regardless of the modern day machines that we take for granted.
Like i said, i can send you the book, but it is no good if you are into machines and all that. The book emphasizes heavily on compound lifts and the author makes you throw away your dumbbell/machine methodology in favor of big lifts like Deadlifts, Press, Bench Press, Squats. These are the movements that make you strong and keep your weight in check....not machines.
If the elliptical was good for fitness, then why are you, still as you yourself put, overweight?
If you really don't want to 'stress' your joints, swimming would be ideal, but then that is up to you to find a good safe pool.
Jogging is best done on a natural surface, like pebbles or a non-cemented track. That way your muscles are hit from every minute angle. I am no PhD in sports science, but i suffered an injury much worse than yours few years ago, like i mentioned before, and since then i have gradually increased my strength by training hard....even though i was a swimmer at Sindh level for most of my teen life.
Nothing will come to you. 'I don't feel like going for a walk' that philosophy won't take you far man. Try running for 5 mins one day. Then 7 mins next week, then 10 mins the week after that and so on. Your body improves with progressive loading and adapts to it. You'll be unlocking new levels of fitness if you try hard. If there is anything this accident has taught you, it must be more motivation to stay fit.
You can look online for calories, and biryani, you can estimate by the weight of meat and type of meat you are consuming with the amount of rice. Most products sold in the market are also labelled with nutritional info, follow that. Most fruits and vegetables are also labelled and you can find their values per unit mass online. By saying 2,500 calories it doesn't have to be exactly 2,500.....but give or take maybe 100.
I will send you the books soon.
How is the pain? Any less? Try Heat therapy....IR one..
PS ... sorry for the long lectures 
.... but i would want to wish everyone good health!
