I don't know that there's any one "right" calorie mix for every body. I stay more or less on the 40/30/30 carb/protein/fat mix recommended by the "Zone" and it seems to work well for me. If it goes one way or the other a few points I really don't stress over it.
I agree that protein and complex carbs are the best--they keep you full and don't produce the quick rises in blood sugar levels that big hits of simple carbs do.
It really boils down to what works best for YOUR body.
47 M 5'8"
May 4, 2010...... 440? lbs. (Start FitDay Size 60 Jeans)
June 19, 2010.... 393 lbs. (First Weigh-in)
June 19, 2011.... 229 lbs. (164 lbs. gone in one year :-)
Current Weight... 185 lbs. (Size 36 Jeans)
Next Goal 169 lbs. (07/04/12)
Ultimate Goal 165 lbs. (12/31/12)
The best exercises for weight loss are Fork Putdowns and Table Pushaways.