As there is a lot of nutritional dogma and myths out there, I would like to set things straight and create an easy guide for the average person, not necessarily competitive bodybuilder, on how to lose fat, maintain weight, or even gain some weight.
Calories:
Fat Loss 10-12 cal per lb bodyweight (depending on how fast you want to lose)
Maintenance 13-16 cal per bodyweight (depending on individual metabolism)
Weight Gain 16-18 cal per bodyweight (depending on individual metabolism)
Macronutrients:
Protein 1,2-1,6g per KG bodyweight
Fats 0,3-0,5g per KG bodyweight
Carbs - Remaining Calories divided by 4 to get amount of grams
Protein sources:
Whey protein
Chicken breast
Tuna
Lean ground beef
Lean steak
Most kinds of fish
Whole eggs
Milk
Carbs:
Rice (white/brown)
Potatoes
Pasta
Sweet potatoes
Wholegrain bread
Oats
Ready to eat cereal (cheerios etc)
Fats:
Olive oil
Avocados
Peanut butter
Carbs and protein should be the main focus as adequate fat intake will be achieved through eating normal foods, like in steak eggs etc.
Focus on mostly the above listed foods, but if there is a desire for something junk, eat it but make sure to stay within calorie guidelines.