So I'm assuming when you calculated your maintenance you used an exercise multiplier of some form (where you put in how much you work out a week) because otherwise 2900 seems exceptionally high for your size. In that case, no, you do not adjust your calories for your gym work, they're already included in your calculations. As helpful as online calculators are, the best way is really to use them as an approximate and then just monitor your weight, if you stall for a few weeks then you can knock 200 off and judge from there, and so forth.
As for macros, it's best not to look at them in terms of % but in terms of necessary grams. You need about 60-80g of fat a day for optimum health, and 0.8g per pound of lean body mass (probably around 150-160) of protein, so around 120g of protein a day. Get those two in, then fill the rest with carbs that whilst good for energy aren't necessary like the other two are.