Medium to high activity

Caution.

You selected an activity level that is higher than sedentary. Which is good... if you actually are meeting the activity level requirements.

You currently have a device connected to MFP.

Based on your screenshot the device was estimating that you had burned about 1000 less calories than MFP thought you ought to have burned by the time of the screenshot.

Which is why MFP was suggesting you were out of calories even though you had not yet eaten 2800 Cal.

So either your device had not synchronized or updated, or on the particular day you were not actually active to that particular point of time.

Your TDEE is your maintenance level of calories. If you eat your TDEE you won't lose weight. (or at least you aren't supposed to either lose or gain weight).

Assuming that weight loss is your goal I strongly suggest that you dump your friend's advice and go back to doing things in a more conventional way.

Your activity tracker has WAY MORE information about you than MFP... or even quite possibly yourself as you may be going by self perception. And self perception can be slightly off.

It is my personal opinion that using an outside reference like a tracker can allow you to establish how accurate the tracker is for you over time and because the tracker is not influenced by your desires this will allow you to more accurately calculate your expenditures.

Part of my answer is influenced by seeing your initial results above. They indicate that you are NOT highly active and you are NOT (yet) consistently active. Not based on what I understand about activity levels and trackers and I've looked into the issue quite a bit these past few years.

Your few days of results would place you somewhere between lightly active and active. At a guess at an activity factor of 1.5 x BMR.

But again, a tracker while not perfect (far from perfect) can give you a level of independent consistency your own self perception might not.

USE MFP's guided setup. Set yourself as lightly active. CONNECT YOUR TRACKER with negative adjustments enabled like you had. Eat as per what MFP and your tracker tell you to. Evaluate your weight loss in a few weeks. Adjust as necessary.

Based on your current weight and TDEE aim for a loss of 1.5lbs a week if you want to go fast and 1lb a week if you're finding restricting your food intake too difficult in the beginning. By the time you're at the mid upper level of overweight by BMI consider switching to 1lb a week if you're set to lose at 1.5lbs a week.

Consistent weight loss between 0.5% and 1% of body weight per week is considered to be optimal in terms of least impact on your body. While morbidly obese the loss can be as high as 1.5% of body weight per week with minimal ill impact. This does not take into account mental toll and does not take into account whether it is sustainable for a particular individual. Anything that keeps you going is preferable to something that leads you to give up and abandon the effort.

Accept MFP's default macros. Consider protein to be a minimum, not a maximum. Consider fiber to be a minimum, not a maximum. Play with the rest to determine what leaves you more full and satiated as you try different combinations of items over time. Adjust the macros down the road once you have the calories and exercise/movement parts more locked in!

Remember that while monounsaturated and polyunsaturated fats are fairly good for you there does exist a considerable body of peer reviewed evidence that suggests that saturated fats are not that great. Most heart associations suggest that only 5% to 6% of calories come from saturated fats and that includes coconut oil that have been peer reviewed to NOT be the second coming of a wonder oil. Go bonkers on eating fish oil.

Translation: if your 20% fat comes from steak, don't go over it. If your 20% fat comes from salmon and you feel like going over.. go right ahead.

I agree with increased protein but there is little evidence to suggest that anything beyond 2x RDA is super necessary. so by the time you hit 0.8g per lb of body weight you are usually well covered. Can you go a bit more? I am sure you can and you can also go a bit lower too at times. Guide yourself by satiation and preference.

Review your food logging. Chose entries you double check and verify and use a food scale when at home. It is definitely eye opening.

Use a trending weight app to evaluate how your weight level is changing over time. Libra Android, happy scale iphone, www.trendweight.com (free fitbit.com account possibly needed--no band or device necessary) or www.weightgrapher.com are a few I know work fairly well. (I tell weightgrapher I want to maintain as I don't like suggestions about what to do)

I use the following spreadsheet to evaluate a % error for my tracker based on the accuracy of my logging over time: https://docs.google.com/spreadsheets/d/14k_zGWeklpl05lNqSWN_SK1XzuwnmVHtUfW8Eao5kIE/edit?usp=sharing