[MikeB]

I would say the answer is quite easy.
Eat at least 1g of protein and complex carb per body lb which would be 40% and 40% of your total intake and then fill in the last 20% with fat.

Here's the math:
I weigh 235lbs, so 235g of protein and 235g of carbs which gives me a total of 470g. For protein and carbs you multiply by 4 to come up with calories so 470 x 4 = 1880 calories.
Now you have 80% of your total intake in calories. Since we took 1g portions of carbs and protein equal to your body weight x 2 to get 1880, the last 20% of your calories will come from fat. Since we took took our body weight and basically multiplied it by 8 to get 1880, your fat intake in grams equals your body weight x 2. Now divide that number (bodyweight x 2) by 9 to come up with the grams of fat, since we're using mine it's 235 x 2 = 470 then divide by 9 = 52.

So my daily intake = 235g of protein, 235g of carbs and 52g of fat for a total of 2350 calories. This is a good baseline to start, then reduce from there if you're not losing 2lbs per week. Make sure your carbs are from things like no fat cottage cheese, whole wheat bread, apples etc. Try and limit your carbs after 4pm for men and after 1pm for women. Most of your carbs should come in breakfast, lunch and after workout.