About 3000 I assume, and it should be around 30/35/35 f/p/c, I know it's not the best diet but being compelled to wake up a 6 o'clock every day and have a shitty meal at school for lunch forces me to. Here's a standard diet for me:
Breakfast (6:10 am): Scrambled eggs with 2 eggs, a little butter and milk, peanut butter over wholewheat bread and one glass milk.
Snack: (9 am): 60-70 grams roasted almonds or hazelnuts OR 8 oz milk and a bar of chocolate.
Lunch (12:10 am): Some kind of meat if I'm lucky, a soup, a dessert and fruits (Let's get it clear. I have problems getting enough calories out of this let alone getting quality nutrition)
Lunch 2 (4:15 pm): Based on my mom's initiative. Mostly legumes and minced meat.
(Post workout 1 milk if there's any)
Dinner (~8 pm): Some lean meat with a source of carbs.
Pre-bed (10 pm): One banana or a spoonful of peanut butter.
Eat fruits throughout the day. I suppose increasing protein intake while reducing carbs and some fat would make me lose weight without being on a hypocaloric diet, but I have no idea how to do this since school and my parents usually determines what I eat (They call me a freak for even this shitty diet and my constant complains!).