Confused about calories and macros!!!

Calories first, then macros. I prefer to have missed my macro goals than go over my calorie limit (when losing weight). It would be helpful if you post your stats (age, weight, height, goal weight and calorie limits). It will help people give you advice.

What is the calorie level you're aiming fat, or how many pounds per week are you trying to lose?

I like the advice to divide your plate into 1/4 lean protein, 1/4 carb, and 1/2 veggies. I personally set my macros to 40% carb, 30% protein, 30% fat, then I try to avoid added sugar. It's easier than trying to uncover all the macro numbers.

With my % mix, I need to get over 100g of protein which can be difficult, so I concentrate on protein first. Every meal is based on protein for me, and "extra" protein is not a bad thing, so I work it in however I can. Egg whites, unflavored and unsweetened protein mix, fish, chicken, edamame, lean beef in moderation, Canadian bacon, etc.

Okay, then I don't stress over fat grams as long as I'm getting about the "correct" amount from healthy sources: nuts, fish, olives, avocado. I try to avoid fat from tons of dairy, fatty meats, and junky food (fries and Doritos lol).

Carbs aren't bad. You need them for energy. But carbs from high fiber fruits (apples, pears, and berries), veggies (sweet potato), some beans (also high in fiber), and whole grains (light popcorn, whole wheat breads/pastas) and stuff like quinoa are best because they have lots of other nutrients and keep you full longer.

If all of this stresses you out, just start on one area. Maybe try logging all your food for a week without changing anything. Then you'll see what's "normal" for you and maybe see where your extra calories or junky foods are. Once you do that, start trying to hit an easy goal like staying under a certain amount of sugar. Then try getting up to a protein goal. And so on.

Don't worry about exactly hitting your macros every day. It's usually more helpful to find your own balance that keeps you full and is sustainable for weight loss or maintenance and then you can start tweaking macros if you want.

I hope this helps!