Macros calculation

You'll find a lot of information here:

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

To calculate your macros free:

Calculator:https://macrosinc.net/macro-calculator/
https://www.iifym.com/
https://tdeecalculator.net/

MacrosInc and IIFYM have Facebooks groups with bunch of people for questions/support.

Recipes sites:

https://www.eatthismuch.com/
https://theskinnyishdish.com/
https://www.skinnytaste.com/meal-plans/
https://cleanfooddirtygirl.com/recipe-index/
https://strongeru.com/blog/3-quick-easy-and-macro-friendly-fall-recipes/

Hope you find the information useful.