Start with Basal Metabolic Rate. This is how many calories you use each day.
Yours equates to 1474. Then do the Harris Benedict equation, which is how active you are. Since you said you are sedentary, you multiply 1474 by 1.2. So your daily calories would be around 1768 calories per day.
Harris Benedict Equation
Protein is usually about 0.7 to 1.2 grams per kilogram of weight. I know others will have other numbers, but this isn't a bad average. So lets say 1 gram for you would be 83 grams.
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