So I need 40 percent of carbs and what's the other 60 percent? Protein and fat? and how much of that do I need.
I'm 180 now and i want to keep that body weight so im guessing 3,000 calories is what i'll need daily.
Who said you needed 40% carbs?
Calorie ratio'ing is used as a means to start a diet program. Most people like to start with something like 40/30/30 Carbs/Fat/Protein or something similar - but this is temporary. If this is how you want to plan your diet you should identify how much protein you need (about 1g/lb of BW a day for an athlete is a good starting point) and then plan the rest of the diet based on the ratio. After you are done with that, you go at it for like a month -- gauge how you feel and adjust the ratios a bit. Some people prefer less carbs, some people prefer more - same goes with fat but nearly every athlete loves higher protein - you notice improvements immediately.
