fullybody is working out each muscle in one day.
Example
Chest
Legs
back
biceps
Triceps
Shoulders
Compound movements and super sets help most imo
Macros is basically what is in the calories. What is in the calori is extremely important that a lot of people ignore.
here is a macro calculator
http://macronutrientcalculator.com/
Also you should know your BMR so here is a BMR calculator
http://www.bmi-calculator.net/bmr-calculator/
Each link will tell you a little more about each :)