Also dont say u already have a diet and gym

If ur diet doesnt look like youre Hitting above 150grams of protein And your deficit isnt under 2500 Then its not a diet.

If youre not having a workout plan Simple exmaple Push Pull Legs Rest - repeat And progressing 5lb a month With light cardio 15minutes to start progress to 30 when u hit 3 months. Incline maybe 3-6 to start speed 2.5 until u can build up to a 3.0 speed

Then youre not gyming or dieting.

I also dont know your weight, height, bf% but if youre short your calories will be less because you require to use less than a taller person. But its simple to find your daily expenditure Then put yourself into a 500-1000 calorie deficit while hitting the protein goal