The best advice I can offer to help you lose weight

Calorie counting, counting macros, and even knowing how many calories you burn/need in a day can be a very complicated endeavor. Most find it overwhelming and give up before they see any real progress.

The advice I offer most of my clients that want to lose weight is this:

Keep it simple.

Focus your diet on whole foods.

Eat protein first.

Drink a lot of water.

Always be a little hungry. Even after a meal, try to avoid eating to the point where you are totally full. Make sure you have enough energy and aren’t distracted by your hunger, but you don’t need to be “stuffed”.

Consider fasting. You can do intermittent fasting (not eating for 14-16 hours, and only eating for 8-10 hours), or a prolonged fast (1-2 days).