Hey there!

Rahaf_Nasser

Could you tell me more about how i can determine the number of calories I need and track my protein, carbs, and fat intake?

I am 28 years old my weight is 62.45 kg) and my height (160 cm)

AnnPT77

Put that personal data into your MFP profile and MFP will give you a reasonable starting estimate for all of those things.

Follow that recommendation pretty closely (maybe +/- 50 calories) for 4-6 weeks, then look at your average weight change per week over that whole time. Adjust if necessary to get on a reasonable track for your goals, using the assumption that 1100 calories per day is roughly a kg per week gain/loss. (Use arithmetic for partial kgs.)

If you're female and have menstrual cycles, use a time period that compares body weight at the same relative point in at least two different cycles.

That's the basic idea. Best wishes!