This is HIGHLY individualistic. It also deals with your activity level and to a lesser extent, the timing and types of foods you are eating. A good starting spot though is taking your body X 13-15 for a male and 10-12 for a female and then adjusting. An easier approach for someone though might be to work with "macro" levels instead. For example consume 1.5 X body weight in grams for protein, 1 X body weight in grams for carbohydrate on training days and .75 X body weight in grams of carbs on off days. Consume your carbs with your first meal, 2nd meal, and post workout meal. Add 5-10 grams of EFA's to your other meals. From there you can adjust.
For example, a 180 pound man may do this:
270 g protein
180 g carbs (training days)/135 g carbs (off days)
25 Added Efa's
TRAINING DAY macro break down:
45 grams each meal (6 meals)
50 Carbs with meal 1
40 carbs with meal 2
30 carbs with meal 3
60 carbs post workout
Add 10 grams fat to your 2 non carb meals
Add 5 grams fat to one of your carb meals
On off day, simply increase fats by 5-10 grams and drop the carbs in your post workout meal, so that meal would be 45 protein and 5-10 grams added fats instead of 60 carbs.
Adjust carbs/cals accordingly if you are not gaining/losing, depending on your goals.