Calorie Equation: Bodyweight multiplied by 14-16 depending on your activity level. 14 being low, 15 being average and 16 be very active.

Finding Protein: Bodyweight Multiplied by 1. So 1 gram for every pound you weigh.

Finding Fat: Bodyweight multiplied by .35

Finding Carbs: Take your protein in grams and multiply it by 4, which will equal your protein calories.
Next, take your fat in grams and multiply it by 9, which will equal your fat calories.
Then take your overall calories that you need daily and subtract it by your protein and fat calories combined. 
Last, take that number and divide it by 4, which you will equal your carbs in grams.

Take your bodyweight and multiply it by 2/3.
Then add 12 ounces for every 30 minutes you workout.

I like to do my workouts in a fasted state. But if you're someone who likes to eat before a workout or works out later in the day then I suggest eating fruit and nuts before a workout. The fruit gives you that natural sugar energy boost, while the nuts give you the protein. The fruit that I suggest the most would be a banana because its high in potassium and helps your glycogen needs for these types of workouts. 
For my post workout meals I like sticking to something that is easily digested to promote faster nutrient absorption. I like to do a mixture of carbs and protein. Carbs to help replenish the glycogen and speed up the recovery process, while the protein will help with the muscle repair.