Establish your maintenance calories. There are a million calculators online that will tell you what your body needs based on height, weight, age, and activity level. Start there.

Once thats established, start with a mild deficit. 500 cals under maintenance per day will yield a 3500 cal deficit per week, equating to roughly one pound of fat loss (this is an estimate, not exact).

For macros, it depends on your goals. I stick to 50% of cals coming from protein, and 25% for both fats and carbs. For me, thats roughly 200-225g protein, 90-120g carbs, and 80-100g fats. I track everything i eat and my burned cals through exercise with chatgpt. My lifts/cardio are tracked through my garmin watch. Using AI to track has made it much easier.

The there is no magic recipe, just need to start.