Need intake guideline help

RyeJD1994

I've been going to the gym Monday to Friday now for about 5 weeks, I burn inbetween 300-400 calories on average via cardio then I weight lift for about 40-50 minutes. I am 6ft1 and weigh 218 pounds and I have no idea how many calories,carbs,fat,protein and sugar etc.

I read that protein shakes are really good for the gym but I don't earn a lot of money so that's not something I can always afford.

I have only just started tracking what I eat so I don't have an average intake to post but today I ate:
1632 calories
206g carbs
47g fat
104g protein
68g sugar

Yesterday I ate:
1126 calories
109g carbs
45g fat
43g protein
47g sugar

I don't really have a specific diet I just try eat healthy, for example lots of fruit as snacks and I try to keep low on calories.

When I weight lift I lift a lot so I know I need a lot of protein but I just don't know how much.

So I am looking for a guideline to how much of protein, fat, calories etc I should intake to lose weight and gain muscle, all comments are greatly appreciated!

Thank you

CrankMeUp

This group is a great place to learn many things about nutrition.

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

specifically this topic

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

RyeJD1994

Thanks:)