protein

Honestly, you should figure out your maintenance calories and macros yourself and not go by what this site says.

Figure your BMR with either the Mifflin-St Jeor or preferably the Katch-McArdle method. Then multiply that by your activity factor.

1.2 = Sedentary (Little or no exercise + desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

That should get you very close to your maintenance calories. Meaning you should neither lose nor gain weight. Warning: you may have to adjust 100 up or down, everybody is different. Once you find your maintenance, you can then add or subtract 300-500 cals to either gain or lose weight.

And from there, the disagreements start. Personally, I go with the bodybuilding method as that's worked for me.

1g protein x 1lb of body weight (4 cals per gram)
.4 - .45g fat x 1lb of body weight (9 cals per gram)
Leftover cals is divided by 4 to get grams of carbs (4 cals per gram)

Carbs are important, but unless you are a serious high level athlete, carbs should not account for more than 40% of your calories.