1 gram of fat = 9kcals
1 gram of protein = 4kcals
1 gram of carbs = 4kcals

Split diet by approx: 35% Protein, 50% Carbs, 15% Fat

Basic Rule of thumb:
A)Multiply your weight in lbs by 16 to get YOUR amount of calories to maintain weight.
B)Don't forget to take into account the calories you burn training. Add this to A

C)Add 500kcals to gain weight, subtract 500 to loose from the above total.

Simple

People think its rocket science. It isn't.............

Go by calories, burn off more than you consume in a day and you will loose weight!!!