RE: What's a good percent for protein/carb/fat??
Ratios of macros are not a good place to start. Either find a good diet that controls this for you (such as my Carb Cycling diet) or start with the basics.
What are the basics?
Step 1. How many calories should you eat daily to lose fat? 12 calories per pound of bodyweight is a decent place to start. So if you weight 200 pounds, then eat 2400 calories per day.
Step 2. Eat enough protein. Minimum is 1 gram per pound, or 200 grams for out hypothetical dude. I prefer around 1.5 grams, so this guy should eat 300 grams of protein. Check fitday.com or another site for protein intake if you don't know it. Multiply the grams by 4 and that is how many protein calories you will eat, in this case 1200. So half of the calories are protein.
Step 3. Add in enough essential fatty acids (EFAs). Get 5 grams of fish oil, some flax, some olive oil, and other good sources are red meat, nuts, egg yolks. Get 30-5 grams a day, depending on how big you are. Say this dude will have 40 grams. Multiply that by 9 or 360.
Step 4. Subtract the fat and protein calories from the total calories and that is how many carb calories you get. In this case 840 carb calories. Divide that number by 4 and that is your carb grams. This guy gets 210 grams of quality carbs per day (beans, veggies, fruit, brown rice, whole wheat bread, etc.)
There you go.