1g fat = 9 calories
1g carbs = 4 calories
1g protein= 4 calories
1g alcohol= 7 calories
Cal intake... just do a google search on calculating daily calorie needs, there are a bunch of formulas, my suggestion is to pick 4-5 of the better looking formulas, calculate your maintenance using all of them, and then take an average of those results.
Protein-carb intake is totally dependant on your goals, program, and persona preference. Some people are low carb, others high carb... some mod carb and mod protein..heaps of variations. 1g protein per lb of bodyweight seems popular