calories

I wouldn't worry too much about macros unless you're trying to eat high protein/low carb or some such thing. Simply staying within your allotted calories is enough in itself to lose weight. Maybe try keeping it as simple as that.

That being said, you do have to be very good about tracking calories/portions by weighing food. No estimating/eyeballing or you risk overeating which equals no progress.

As far as exercise calories, many people grossly overestimate how many they're burning. Working out is great but beware of going by what the app says you can eat back because again, you can easily end up eating too many calories. If you decide to eat some back, make it about half what the app says and you should be ok.

Good luck!

@died4u it was not what I ate just one day but what I ate daily for many years that made me obese.

Do not sweat one day. Remember the key to failure is making everything optional.

Once we learn how to stop over eating calories be they from carbs, protein or fats is not an option but a requirement then weight loss and keeping it off for life is possible.

In my case I seem to have a defective carb gauge and never get a sense of getting full when eating them. My fat gauge works very well so all I had to do was break my cravings for carbs and make fats 80% of my total calorie source. My initial goal was pain management which worked after the first 30 days of eating fewer than <50 grams of carbs daily.

I doubt that your carb gauge is broken so read all you can about any diet you are interested in trying and stick with it religiously for 90 days and compute the results. All diets have worked for some or they would not be in a book, etc.

Learning what is leading one to over eat calories is all one needs to learn. Yes it is simple most often but hard to figure out and stop doing.

Best of success.