Replacing contacts on phone w/ contacts from Mac?

My Contacts are a MESS! I'm looking for a solution to clean them up.
Here's the situation: My wife and daughter have plugged their phones into my MacBook Pro (without my knowledge) and all of our contacts have gotten merged together; so I have 3 times the contacts I need or want on my phone. AND, there are multiple duplicates as well. It fills up a ton of space and it's a real pain to search through.
What I would LIKE to do: 1. Delete ALL the contacts that are on the iPhone. 2. Organize and clean up the contacts (Address Book) on my MacBook Pro, so that I only have the contacts that I want and none of the duplicates. 3. Load all the (organized) contacts from my MacBook Pro onto the iPhone.
My iPhone is a 4S
Is this possible? If so, how do I delete the contacts on my iPhone - can I do it en mass, or do I have to go through and delete each one individually? Once I have the contacts cleaned up in Address Book on my MacBook, how do I transfer them to my iPhone?
If there's another way of cleaning up this mess, please let me know. I really need a solution to this problem!

Yeah, I fixed the problem of them getting on my computer - I bought them MacBooks! LOL!
I'm missing something. If I do as you suggest, won't the contacts on the phone drop into the Address Book as part of the Sync? I mean, when I create a new contact on my phone it's always appeared in my Address Book on the Mac after the next sync. That's sort of the idea of Syncing, isn't it - So that new contacts from one device are included, and backed up, on the other device? If this IS the case, wouldn't all the contacts I don't want (that are currently on the phone) simply get dropped into Address Book when I sync, putting me back on square one?

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