it takes some calculating to figure out the best amount of protein, carbs and fat in a diet. as a rule of tumb protein should be the same as carb if you are relatively active and good fat should be around 25% of daily calories. but to simplify I'll tell you my weight and what I do when I need to lose weight. I am 5'8" and my ideal weight is around 155. I gained a lot of weight during covid, went up to 194 !!! now I'm back to good habits and exercise and I'm at 170. so I lost 24 pounds last spring, now back on a diet to lose the other 15. my ideal daily calories is 2000 so I aim at 1600. I have 3 meals of around 450 calories and 2 snacks of around 100-150. each meal has 100gr of meat and 100gr of rice or 130g of potato. I use a half avocado with balsamic vinegar and other stuff to make a vinegrette and I use about 1-1.5 tablespoons of oil with each meal. i go to the gym 3-4 times a week. my snacks are usually a tiny bowl of fruit and plain greek yogurt. with that I lose about 1-2 pounds every week. oh, and as many low carb veggies as you want.
