Calculating Calories and Macro's

Basic Terminology
BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain your body if you were comatose (base level).
TEF (Thermic effect of feeding): The calorie expenditure associated with eating. This is NOT dependent on meal frequency. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).

Estimating Requirements
The simplest method is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
12.0-14 kcal/pound for normal, healthy individuals with sedentary lifestyles doing little physical activity lifestyles
14-16 kcal/ pound for those involved in light to moderate activity 3-5 x a week with moderately active
16-18 kcal/ pound for those involved in vigorous activity and highly active jobs
For those involved in HEAVY training (eg: athletes) - the demand is greater:
18.5-22 kcal/ pound for those involved in moderate to heavy training (for example: 15-20 hrs/ week training)
> 22 kcal/ pound for those involved in heavy to extreme training

There are several formulas which calculate BMR. This means it calculates what you need if all you did was sleep 24hr/day.
Katch-McArdle: Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM(kg))

To convert BMR to a TOTAL requirement you need