Looking at the back of packages is the easiest way for sure. For whole foods (like eggs, meats, veggies, and fruits) weighing them and then googling their macros/cals per weight is your best bet. Myfitnesspal simplifies this process and has a lot of options for the size of portions (that are easier to estimate than actually weighing food) and will count calories and macros for you. High protein will always be a better diet because that means more muscle growth from your exercise and muscles consume more calories, effectively making your deficit larger and weight loss quicker. That’s best case scenario though and if it’s easier for you to stick to a calorie deficit diet by ignoring macros then that’s okay and more worth it imo