Ideal Percentage Of Muscle In Women Muscle Building/weight Loss Question?

Muscle building/weight loss question? - ideal percentage of muscle in women

I play rugby for 3 hours per day, on weekends I go to the gym (weight lifting and tennis) I do push-ups and situps almost daily. Volume of the organic protein supplementation (25 g protein) per day. I too am at my ideal weight (FAT-wise), I just want to muscle building. How many calories per day and what percentage of the corn / meat / fruit-vegetable / dairy products?