Everyone is different on what macros work best for their body. There's no way anyone could determine what macros would work for you. You will have to experiment.

You only need 1g of protein per pound of body weight to build/repair muscle. The rest should be divided between carbs and fat. If you do a lot of cardio, then you'll probably want more emphasis on carbs. Some people are insulin resistant and do better on lower carb diets while others do better on higher carb diets and experience low energy on low carbs (which negatively effects workouts). So you'll just have to experiment and find what works best for you.

Burning fat and keeping muscle has more to do with your calorie intake. Too large of a calorie deficit will cause more lean tissue/muscle sacrifice. If you want to do both simultaneously you'll need to calorie cycle between TDEE on training days and no lower than -20% TDEE on non-training days.