Back. Just one comment right now. Don't rely on the calculators alone to figure out your maintenance levels. They can get you fairly close, but each one of us is different. I use them as a starting place. The simple formula is 254 x 15 = 3810 calories. That may be a bit high for you, may be just right. What I do is take that number subtract 500 calories and go for two weeks. Log everything and watch the scale. If you start gaining, cut the cals some more. If you are losing, increase them a bit. Remember, you are seeking your maintenance level. Once found you then have a starting point to start the journey.
I will let Rich or Ripped address macros and other aspects of a plan.