I can't believe people are still counting calories in 2018! Or even that dietitians, nutritionists and MDs are even still referring to them.
Calories refer to the amount of energy that is required to burn IN A LAB the energy of a macro nutrient like fat, protein or carbohydrates. It has absolutely nothing to do with how your body utilizes that macro nutrient.
The calorie in - calorie out is complete nonsense.
If you are trying to lose weight, 80% of that is eating a good diet. There is no amount of treadmill running that will run off chocolate bars!
So...what to eat? Real food. The way nature made it. Stay away from processed foods. If it was made in a factory don't eat it. If it comes in a container in the middle of the store, don't buy it.
Eat protein - whatever type you like from the cleanest source you can get it: eggs, wild fish, chicken, beef, pork, vegetable protein.
Eat fat - avocados, wild fish, olive oil, coconut oil, butter, nuts. Stay away from margarine and deep fried foods.
Eat lots of vegetables - especially the ones that the part you eat grows above the ground (beans, cauliflower, broccoli, peas, kale, all greens...)
Avoid sugar. Sugar is what is turning to fat in your body.
Cut back on carbohydrates. They start turning to sugar in your mouth as you eat them. This includes bread (brown or white), rice (brown or white), pasta (brown or white), root veggies and cereals.
Think of dairy products more like a condiment. Will discuss this in more detail another time.
That is a good start to felling a lot better.