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and how much protein do I require?

Between 0.8-1.2g per pounds of bodyweight. Those looking to add good lean muscle size should go for 1-1.2g. Women should stick at 0.8g per pound of bodyweight.

and fat?

You should aim not to consume more than 7g of fat per serving.

Let's take a 150 pound individual. This is how your daily protein/carb/fat requirements should be split up:

150 x 1g of protein = 150g of protein required per day divided between 5 meals = 30g of protein in each meal.

150 x 0.7g of carbs on low carb days(non training days) = 125g divided between 4 meals = 30g per meal

150 x 1.5g of carbs on training days = 200g divided between 4 meals = 50g per meal or 40g in five meals

5 meals x 7g of fat = 30g of fat

Note:

You should try to avoid all foods with artificial bleaching, coloring and preserving agents. Make sure you always read the wrapper or packaging of any foods before you consume them. You must go easy on 'fast foods' and 'junk foods'. The fat and simple carbohydrates contained in them will have a devastating effect on your progress. Allow yourself one treat day a week.