Take your caloric intake from a normal diet.
Fat: 60-70 percent
Protein: 40-30 percent
Carbs: 20-30 a day on low carb days
3-5 meals a day is fine on this diet. On carb load days you limit fat intake and can pretty much binge on carbs. It takes some experimentation to see how many carbs on the carb load will be efficient for you.