How do i find out how many calories protein carbs etc i need or shouldnt have to reach my goal?

so im in pretty good shape, i am 6'3" weigh around 185 most of the time, i would like to lean up and i know diet is my problem, i dont excercise as much as i should but even when i did i wouldnt lean up as much as i wanted because of my diet, in order for me to lean down so my abs are visable again and the area around my triceps and shoulders are lean, where do i find out how many or who could tell me what my calorie intake and protein carbs fat etc i should get in a day, i do work out side so i do not need to kill myself by not eating!!! i dont mind eating healthy blan food =) and could someone refresh my memory of what ratios for bf lunch and dinner, like 50-30-20 or sumthin like that(size of the meal that is) and how long do you have to spend cookin breakfast to eat that much!!!! i know all of my food is at dinner time would like some ideas for bf. THANKS!!!!!! =)