Help with ratios

[jake020]

Okay folks, I have researched the site and can't seem to find any formulas for calculating how much fat I and carbs I should be taking. I see the one that says for overall calories I should take 15 and multiply by my weight (180lb) but how about calculating how much fat and carbs? Perhaps I just overlooked something? Right now I am just finding what my maintenance is then I figure I can add/subtract from there.

[Bako Lifter]

Grams of fat = LBM x .5 (atleast)

For carbs it depends. But say you wanted 100 carbs a day, you should try and get most of them pre/post workout.

[Qovak]

It's all depending on your main goal. If you want to gain weight and lean muscles: Add 500 to 1000 calories per day to your TDEE, and split

carbs - fat - prot
55% - 15% - 30%

From your *new* daily calorie intake. It's gonna give you the best ratios intakes you should take to gain weight.

[jake020]

Well, I put together a plan, but I was advised that my fats should be high, so now it is
Fat-51 Carb-12 Protein -36 total cals approx 3,000
Total protein...270
Total carbs...100
Total fat...167

My goal was to find my maintenance, like what I should consume just to maintain my current weight, then devise a gain plan to gain for several months and then perhaps try a cut.

Stats:
27 yr old male
5'10"
180lbs
12% BF

I think that I have a pretty good solid training routine, but I think I've been at my 180 plateau for the last 2 years b/c of dieting errors. I always went by protein and never really factored in calories, fats, carbs