For fat targets just figure your total calorie intake for the day, then use .6 to .9 per pound for protein to figure that number, then figure how many carbs per day you want. Once you have your protein and carb goals add those calories together and subtract from your daily calorie total.

This will give you how many remaining calories need to come from fat. So if it was 2000 calories total per day and you had 800 calories coming from protein and carbs you would have 1200 calories left you need 133 grams of fat to meet your goal.

Did that make ANY sense ? The easiest way is just to use the link Jess provided.

For the TKD Ive heard most people try to keep as close to 0 as possible during the day so it gives them more carbs to place around their workouts.