Balancing Carbs, Fats, Protein

Just wondering if you can help me to figure out how many Carbs, Proteins and Fats I'm allowed each day.  I'm 53 yrs. old, weigh 215 lbs and am 5'10".  I work out each day in the gym with free weights and cardio and would like to weigh closer to 200 lbs.  I'm having a hard time losing weight with about 1800 calories a day, and I'm thinking it has to do with percentages of Carbs, Proteins and Fats. 

With those stats and assuming your workouts are around half an hour a day you're looking at 2700 cals a day to maintain your weight.   Weight-loss you could reasonably expect to start at about 2000.

In terms of the breakdown the main thing is to get a good balance of as many different foods as you can.  Base your meals around vegetables and grains using meat, dairy, oils and other foods to make up the rest.  Contrary to popular belief eating too many 'carbs' or not enough protein doesn't really affect your weight as much as 'too many calories'. 

Try some (or all) of the following

• If your macro-nutrient breakdown is in the range 40-65% carbohydrate, 15-25% protein and 25-30% fats you're getting a good balance
• If your fibre is >30g, sugar intake <50g and sodium intake <2400mg you're more likely to be getting a healthy diet
• Eat regularly..... Split your food intake up reasonably evenly during the day.  This helps weight-loss because your body can process, digest and burn the energy steadily.  Try not to skip meals and try to get at least half of your daily calories eaten before suppertime
• Drink plenty of fluids.  Poor digestion & fluid retention can mask weight-loss whereas drinking more and eating more fresh vegetables can keep everything running smoothly
• Aim to get a small amount of protein & fat at each meal.... Reason.... Protein and fat make a meal more satisfying and act as natural appetite suppressants.
• Avoid 'diet' foods and foods that are heavily processed.  These tend to be lacking in nutrition, plus, the salt and sweetners found in processed foods can add to fluid retention.
• Be as active as you can when you're not 'working out'.  Walk rather than drive.  Take the stairs rather than the lift.  Anything you can do to increase your activity will help.

Hope something there helps.  Good luck

Thank you.  Those are very helpful tips, especially the breakdowns.  I tend to get too "religious' about all of that, so the spread is good to keep in mind