proper macros/diet

Magddaa1

Hi im as little confused some sites say 50 pro..30 carb..20 fat...another says 40 protein..40 carbs..20 fat.. can someones help me.. im 166...lean body 118...28.56 body fat... 47.5 fat..35 years old. Id like to lose my weight and get toned..and shrink..get muscle..but not taking steroids...im kind scared to be taking all that proetin and not knowing much about it..thanks

also im getting descrepincies..on calorie intake ..im fairly active @ work 40 hours a week..and im incorporating stregth training in the evening 3x a week i wanna do more but first get my diet right with

5 10-178 cm
166
118 lean
28.56 body fat %
47.5 fat mass
35 years old..
i do keep active..by all means not lazy..but nights im sedatary.. also i have a slow metabolism..re thyroid onset..
im green and new to all this so please can you make it a little simple..

im going from under 1200..hardly any protein to 1600 cal i re adjusted from 1800.. as in the week i hadnt seen a change..and i thought i might be eating to much


mags