I'm a novice when it comes to working out. I want to build muscle, but also work on my stamina. So, I'm not doing exclusively strength training, but trying to stick to a well rounded combination of strength, cardio, and martial arts aside of going to gym. Overall, for a beginner, my routine is fairly intense and I expected that after a year I would see more muscle growth. I'm concerned that improper diet hinders my progress, since I'm likely to not eat enough to cover energy wasted. The fact that instead of gaining weight I'm losing it, further strengthens that assumption. Therefore, I'm looking for advice: how do I pick nutrition goals to accompany my gym routine?
I'm confused if I should simply aim for a particular calorie count, or rather discrete amounts of protein, fats, carbs, starch, etc.
I'm also not sure how to estimate the goal based on the amount of physical activity, physical characteristics, lifestyle, etc.
Finally, when it comes to calories, must I exceed energy wasted during the workout to grow muscles or simply cover it?