It is hard for someone to just tell you macronutrient numbers from your diet because it varies for everyone. You need to go online to a daily calorie calculator and determine your daily needs based on that. It is dependent of age, height, weight, sex, and activity levels. Do the same for your son as well. For exercise, try to do some form of cardiovascular activity 4-6 times a week and then incorporate some sort of resistance training like light weights, or body weight exercises 2-3 times a week.