Depends if you want to gain weight, maintain, or lose weight. http://www.bmi-calculator.net/bmr-calculator/ Enter your stats and it'll tell you how many calories you need to maintain your present weight. If you want to lose weight its a good idea to decrease your caloric intake anywhere between 500 to 1,000 calories. If you're looking to gain weight in order to put on muscle, its a good idea to consume 500 calories above your maintenance level. Or you can just click on this link and put in your stats http://www.bodybuilding.com/fun/12-week-daily-bulking-trainer-03.htm It'll break down your macronutrients for you. After that register an account on a website like fitday.com or sparkpeople.com and you can track your calories on there.
I do neglect my legs a little. I manage to do leg press and squats once a week. I run all throughout the week and play full-court basketball once a week for 3 hours.
