How Much Macronutrients and In What Proportion Should we Consume them (Proteins, Carbohydrates, Lipids and Water).

-How Much Macronutrients and In What Proportion Should we Consume them (Proteins, Carbohydrates, Lipids and Water).
-How Much Micronutrients should we consume(Vitamins and Minerals)
-Suggestions for good/ideal foods to eat
-When should we be eating (timing/schedule)
-There is minumum 3 resources needed but if its possible it would be nice to have more. More instructions are in the PDF below.