So, let me ask you a question: why are you doing this diet/lifestyle-change thing anyway?
If it's for some aesthetic goal, like a "beach body" or "great abs," or any of that shit, then I have nothing for you. Go do whatever you are going to do and have a good time with it.
But if you are in this game for good health, long life, all those kinds of important, life-changing, sustainable goals, etc., then the answer is pretty simple: start by eating real food. We've gone over that before. If you want to specifically lose fat, I've given you a multi-level guide to that previously, as well as the Reader's Digest version.
But then I got a question, just the other day: "Hey Steve, what do you think of this 'macros' thing?"
My answer's pretty simple: mostly, I don't like it.
See, here's the thing: a whole lot of people have seriously fucked-up relationships with food. And for those people, turning mealtime into a math problem is not going to change their seriously fucked-up relationships with food. It's going to make the problems worse. What's going to fix all that is throwing out all the awful food in the house and eating real food to satiety (every single time). Do that for a month, or two, or three or four. Learn how to feed yourself properly. Learn how to love yourself, to stop hating your body and to love eating real food. Learn how to think, "I eat whatever I want and, you know what? No, I actually don't want to eat food that makes me feel awful." (Or, sometimes: "Hell, yes, I want that awful thing, and I'll eat it, love the hell out of the experience, and get right back on the real-food bus, guilt-free.") Then, once your whole perspective on food/life/everything has changed, you can start playing with macronutrient ratios, if that really is necessary at that point. (But, really, it's probably not).
Because if you take the average person who hates the way she looks, hates mealtime, hates just about everything at this point, and start her with weighing and measuring the amount of hate she is stuffing into her mouth three, four, whatever times a day, exactly how is that going to help? (And yes, I just made that hypothetical person a woman, because facts are facts, and more women than men have horrendous food neuroses). Let's cut to the chase: it's not. And if this sounds like "Free your mind, and your ass will follow," well, yeah. Truly sustainable changes in the way you eat come from your head, not your stomach. And if you aren't here to make a truly sustainable change, then you're just on a fucking diet, and those are categorically stupid and unsustainable. And they have nothing to do with long-term health.
The other point is this: you can "zone" or "macro-count" frozen pizza, cookies and diet Coke. It's just a math game; that math has nothing to do with underlying food quality. Yet, what's more important to health -- the reason you're here, remember? -- than food quality? That would be nothing.
So, you're here for good health. Good health requires eating good quality food in a sustainable way. I can't see how turning mealtime into a math problem is going to help most people do that. Sure, there are a few rare birds out there among us who already have a great relationship with food, and already consistently eat high-quality food, and still want to tweak macronutrient ratios -- maybe to help attain certain athletic goals. And that's fine. But applying the dietary strategy of those few to the masses is as misguided as applying programming that is designed for a CrossFit Games athlete to the average gym goer. It's utterly inappropriate.
Fix your head. Eat real food. Love yourself. Love the whole food experience. If you get all that straight and then you still want to go all math-nerd on your amazing food... whatever, dude. Have a ball. It just seems like the wrong strategy for the vast majority of people.