You can't tell what direction you need to go unless you know where you're starting! Here are some forms to help calculate your lean mass, body fat percentage, BMR (the minimum number of calories you need each day), and daily calories for either losing fat or gaining muscle. This program is for those who are exercising intensely every day, either aerobic conditioning and/or weightlifting.
Here's a good web site that echos a lot of what's presented above:
and here's a short article worth reading:
How to Get a Beach-Worthy Body in 6 Weeks or Less
Here's a sample nutrition plan for 2200 calories a day (goal is fat loss):
Nutrition Plan Sample