I can help you, first estimate your maint. cals, then your macros pretty easy, then take away 500, example:

my maint: 2500
to lose:2000 a day
to gain: 3000

if you want to lose weight, do weights and cardio, cardio after workouts or rather to get more bang for your buck 3 full bodys a week then cardio for 30 mins on your days off i promise youll do amazing and if you need any advice hmu