If you are currently not using this app, I recommend it to help you track your macros. (protein, fats and carbs) to figure out what your macros should be use this website. http://www.freedieting.com/tools/nutrient_calculator.htm
It may take some time to get it right. I'm still figuring it out. Try it for a few weeks if your not seeing the results you want adjust it by 100-200 calories. Start by multiplying your weight by 15. For me, 121 x 15 = 1815. This means I would need to eat 1815 calories to maintain my weight. In order to lose weight you need to be in a calorie deficit. So minus 100-200 calories. My calorie intake goal right now is 1650. I've done this for a couple weeks and I recently adjusted to having 1450 on days I don't go to the gym and 1650, still, on days I go to the gym.
Now, for macros. There are a few different ratios that I've read. More commonly its 45/30/25. Meaning, 45% of your calorie intake is protein, 30% carbs and 25% fats. I am trying a higher fat diet so my ratio is 40/30/30.
So, on this website I plug in 1650 (or 1450 for my light days) with my ratios in 40/30/30 and it calculates how many grams of each you need a day. And as you plug in the food you eat to MyFitnessPal you will give a running total of calories and grams of protein, carbs and fat.
If there is one thing I can teach someone it would be... You need to eat! A lot! Please don't cut out carbs or eat an extremely low amount of calories. This is not going to help you lose weight. You will be miserable and muscle-less. Muscle burns fat.. So hit the gym and lift heavy.
Okay, so that's more than one thing I want you to remember, but they are important!
Let me know if I didn't explain this right. I have a problem with blabbering and not re-reading my posts.