USDA.gov outlines daily nutrient recommendations: (from Dietary Reference Intakes: Recommended Intakes for Individuals)
Men's Age - H2O - Carbs - Fiber - Fats - Linoleic Acid - Linolenic Acid - Protein
14–18 y - 3.3L - 130g - 38g - ND - 16g - 1.6g - 52g
19–30 y - 3.7L - 130g - 38g - ND - 17g - 1.6g - 56g
ND = Not Determined
and
Dietary cholesterol = As low as possible while consuming a nutritionally adequate diet
Trans fatty Acids = As low as possible while consuming a nutritionally adequate diet
Saturated fatty acids = As low as possible while consuming a nutritionally adequate diet
Added sugars* = Limit to no more than 25 % of total energy
*Not a recommended intake. A daily intake of added sugars that individuals should aim for to achieve a healthful diet was not set
Although the government does not come out a say the daily recommend amount of added sugar is 0% there is no "Daily Value" percentage for Sugars on the Nutrition Labels** required on all food labeled for resale in the US. That paired with the aforementioned USDA statement, "Not a recommended intake. A daily intake of added sugars that individuals should aim for to achieve a healthful diet was not set" lends to the seemingly wise notion to remove added sugars from one's diet.
**Nutrition Labels are based on the 1960's RDA (Recommended Daily Allowance) which has been replaced with DRI (Dietary Reference Intake)
Another interesting tidbit via LiveStrong.com:
Too much sugar can also contribute to heart disease, warns the Cleveland Clinic. A diet high in sugar contributes to weight gain, diabetes and high blood pressure, all of which raise the risk of heart disease. Any sugar consumed, that is not immediately used for energy, is converted into triglycerides. High triglyceride levels can increase the risk of heart disease. To reduce the risk of disease, women should eat no more than 25 grams or 6 teaspoons of sugar a day. Men should limit intake to 37.5 grams or 9 teaspoons a day. Children should also keep sugar intake to 6 grams or less per day. Those with known health problems may need to go even lower.
Read more: http://www.livestrong.com/article/351487-what-is-the-rda-for-sugar/#ixzz1XFG6sTCy
This lends to the idea that you should eat a large breakfast with a higher % of carbs, a medium sized more balanced lunch, then a smaller more protein rich dinner.
Additionally, one of the most important parts of good diet and exercise is sleep! Everyone NEEDS 7-9hr of sleep per night (based on age it could be more) and less will lead to obesity, I should know!