proper wattage for a resistor?

Read the datasheet.

http://cds.linear.com/docs/en/datasheet/8021fd.pdf

It is a switchmode power supply. It does -not- require 12V in to get 5V out. However, with 12V in and 5V out (page 5 of the datasheet, top center), with 500mA out, it requires 250mA in.