What are they and how much should I eat a day at 185lbs
Macronutrient Values for the 2 essential macronutrients. Protein and Fat.
Protein: 1g/lb of bodyweight
Fat: .5g/lb of bodyweight.
Carbs are non-essential. Estimate your TDEE (Total day energy expenditure) there's plenty of calculators online...just put in height and weight.
Do your math, if you are already at 185g of protein and 90~g of fat that should be around 1500 kCals , so however many kCalories are left from the TDEE , divide them by 4 and voila, grams of carbs you need per day.
kCaloric Values:
-1g of protein = 4 kCals
-1g of carbohydrate= 4kCals
-1g of fat = 9 kCals
To gain weight , simply add kCalories and create a number higher than your TDEE, to lose kCalories create a deficit. You either reduce kCalories (carbs mainly) OR you increase activity and eat the same.