"Try to eat roughly bodyweight in grams of protein. Make sure you get ample amounts of fats - at least 50g from mixed (saturated AND unsaturated sources) and don't be afraid of carbs either. Once you know that, it's all about calories in vs. calories out as far as weight loss/gain/maintenance goes"
This is a very general recommendation and the protein recommendation is incorrect. The amount of protein, carbs and fats depends on the individuals age, size and activity level. The standard method for protein requirements is .8g/kg of bodyweight. This means if a person is 150lbs, they should consume about 55 grams of protein/day. (NOT 150 grams of protein). If resistance training or long distance running is involved an increase in protein of anywhere between 1.2-1.8g/kg body weight has been shown to have anabolic/recovery benefits.
Breaking down macronutrients is a difficult thing to do on a forum because everyone's needs are different and because there are various ways to break down these components. Studies have recommended macronutrient composition as this:
Percentages of PTN has been shown anywhere from 10-30% of daily caloric intake.
Carbohydrate intake can vary based on activity levels. Percentages of CHO has been shown anywhere from 45-65% of daily caloric intake.
Fats have been shown anywhere from 20-35% of daily caloric intake.
Depending on your goals (weight loss, weight gain, maintenance), your breakdown of macronutrients will be different.
The best way to find out your composition of macronutrients is to keep a 3 day food log and write down everything you consume each day....
Carbohydrates: For every gram of carbs (multiply by 4)
Fats: For every gram of fat (multiply by 9)
Protein: For every gram of protein (multiply by 4)
See how many calories are coming from each macronutrient and then make the necessary adjustment based on activity level or goal. You'll be able to see the breakdown of each component and also get a percentage of the macronutrients consumed.