Though I use a Vivitar 285HV your Sunpak should have a similar calculator on the back of the unit.
IMAGE LINK: http://www.flickr.com/photos/markwphoto/2379447857
Here's how to manually calculate the flash on the Vivitar 285HV.
1. Start by setting your setting your ISO. For this example we're at ISO 100 marked by the outer dial by the white arrow.
2. Next set your power level that you want to start with. Above we're at 1/4 power marked by the black arrow.
3. Next you have a choice. Either you'll know what f stop you want to shoot at and you need to get the distance to set the flash or you know the distance and need to know the f/stop. Let's say we know our desired f/stop and want to know the distance to set the flash. Our goal is to shoot @ f/5.6 so we need to know how far away to set the flash looking at the f stops on the dial, f/5.6 lines up between 7 and 10ft. So if you set your flash 8.5ft from the subject you should get pretty close to the proper exposure without any chimping!
So what if you're using a modifier like a shoot through umbrella. Do the same as above but realize that you're going to probably lose about 1/2 to 1 stop of light. So if you want to keep the f/stop @ 5.6 then you will need to move the flash closer, probably between 5 1/2 feet to 6 feet to compensate for a 1 stop lose of light.
So basically it comes down to this, you must know atleast three parts to get the 4th part. Example: You know the distance, ISO, f/stop but you need the power or you know the power, distanace, ISO but need the f/stop. The calculator will make it easy to determine the last piece of the puzzle.
So there you have it easy calculation without chimping. A meter does make things a whole lot faster but after some practice it doesn't take long to use a calculator.