5000!!!!!
maybe i don't train enough...
now you're getting me paranoid!!

This question depends on the goals your are trying to achieve. So the first question I ask is, "what are your goals?"
weight loss?
performance?
muscle gain?
maintenance?

The basic guideline I give my endurance athletes to follow is:
55% carbs
30% protein
15% fat

I will figure out the amount of calories a person needs depending on their weight, their body fat %, their activity level, their gender, and then of course their specific goals. So it varies from time to time like Matt said.

We need good complex carbohydrates as our main source of fuel during our workouts. We need good quality proteins to help us maintain our lean muscle mass and assist in the recovery of our musculature after intense training days. We need good sources of fat to keep our immune system strong and healthy.

Now, depending on the distances you are training for, your calories and nutrient breakdown will differ. Of course, the longer the distances you are competing at, you need more calories and more carbohydrates. The smaller distances, you do not need as many calories or carbohydrates. If your goal is all about performance, then you need to eat good complex carbs (whole grains, fresh fruit/veggies) all day long. This will keep your glycogen tank at a full level, so when you go and train, you will maintain a high level of energy, as long as you fuel yourself during your workouts.

I get clients that talk to me about weight loss and competing in endurance events and it is a very fine line that they must follow. During the week, when their schedule entails long workouts, you must eat sufficient amount of calories so you are fuelled during those workouts. When your workouts are less intense, you must cut calories on those days, so you can still maintain your energy but also lose weight. It goes back to the caloric deficit one must follow in order to lose weight. But you do not want a caloric deficit when you know you have a long workout in two days.

Everyone here should listen to their own body. Performance nutrition is so individualized. What works for somebody might not work for someone else. Try things out in training and see what works for you. If you stick to a balance nutrition plan and stick to eating fresh healthy food, you are on the right track. Just be consistent. Try writing down your foods for a few days and break it down and see where you have imbalances. It will help you get your nutrition down and in the end increase your performance.

In response to fitnessman, my goals are for performance. I am training for my first half marathon right now and I have a goal of like 5:30 for my finishing time with a "pie in the sky" goal of sub 5 hours. Right now, I have basically been trying to eat enough calories to maintain my basic metabolic process (or whatever the correct terminology is for me eating enough calories to not gain or lose any weight for no activity) and then i am trying to get enough calories post workout to replace whatever it is that i burned during my workout. I read an article on here about post workout nutrition saying that a ratio of 3:1 or 4:1 is good for post workouts. I try to go for the 3:1 ratio because it is far enough away from my race that I am still trying to gain muscle so I have been tending to go with a bit more protein in my diet.

I just need help in my regular nutrition like when i eat breakfast, lunch, dinner, or my snacks like what my goals should be for each meal.

And in response to BigGus...sorry :-( I stay away from alchohol. It really messes me up and just kills the day after each night of drinking. No workout, no productiveness. I hate the taste too. The cons outweight the pros. As far as binging goes...... I have a soft spot for cookies and ice cream. If ice cream ends up in my house, it is usually gone within a couple of hours. And that is if I am the only one home!

Eating more protein WILL definitely gain you more muscle. When you break down your muscle in the gym and then go and eat good solid protein, this will aid in the rebuilding phase of muscle and you will increase your lean muscle mass, hence more muscle compared to fat %. Like you said, it also plays a huge role in repair and regeneration of the muscle.

Believe it or not, but there are lots of people that are very conscious about eating "fats". I have seen food logs where some clients are only getting in 5% of their calories from fats. That is too little. Good sources of Fats (fish, peanut butter, avocado) not only strengthen your immune system, but it will strengthen your hair, nails, give you healthier skin, and eating good fats will help you get rid of the stored, bad fat in the body.

If you are looking for specific goals (weight loss or performance), you need to know what your percentages are each day. You do not need to do this forever, but definitely for a few weeks.

Again, I have seen where some clients think they eat "healthy"and then I figure out their percentages and it ends up being very imbalanced (75% carbs, 15% protein, 10% fat). That is not healthy nutrition and it is definitely not balanced.