150g for protein every day no matter what, as I lift heavy 3x/week and sprint 1-2x/week.
at least 100g carbs postworkout after exercise
other days keep carbs below 50g
fat varying depending on my appetite
I think I am losing 1-2lbs per week, since it is hard as I am gaining muscle. My pants are definitely looser after a month, and I think this is pretty good considering I am eating at a "maintenance calorie" level for my 5'3" ~160lb frame of 2,000 calories.