Macros

Hello,
first decide how many calories a day you are going to eat. There are different calculators on the internet. If you want to lose weight you should be in a calorie deficit . Then you should calculate your protein first. It could be around 2 - 2,2 grams per kg (if you are 90kg - your protein would be around 180 gr per day).
Your carbs intake should depend on the level of activities you are doing. If you doing a lot of cardio or your daily activities are burning a lot of calories then you would need more carbs than if you are not moving much.
Your fats intake could be around 1 gr per kilo.
And you could calculate the calories from each macros by following this:
1 gr of protein has 4 calories.
1 gr of carbs has 4 calories.
1 gr of fats has 9 calories.

Have a good day:)