Use the calorie calculator below to estimate your general calories needs. In section #2, your goal weight is your final weight desired, IE if you weigh 185 and you want to maintain, you’d type in 185. If you wanted to lose 10 pounds and be 175, you’d type in 175. Then, decide the number of weeks you’d like to be at a deficit, maintenance, or in a surplus. 

Please note, this is to give you a general idea of total daily calories to consume to move you towards your goals. In general, women tend to feel better when they aim for 100-150 grams of protein per day, with the remaining calories a fairly even split of carbs and fats. For men, 125-175 grams of protein with the remainder of calories that even split of carbs and fats.

This isn’t complicated, but it may be new. Take your time. I like using Cronometer or MyFitnessPal for logging calories and macros. Turn off the calories burned section of those apps and off of your fitness trackers.