Damn, how'd I miss this one?
Do you know your BMR first of all? If you dont, check the link in my signature to Matt's BMR calculator.
Personally, for bulking I like a 40/40/20 or sometimes if Im looking to gain quick a 30/40/30. My calories are around 250-300 above maintainence.
For cutting, I usually do a 50/25/25, or something near that.
And my calories are usually 250 below maintainence for that day.