If you are the least bit nerdy/engineery, can use a calculator, and love long walks on the beach,
then the old classic, “Hacker’s Diet” may be for you.
It’s strong on monitoring, check-ins, calorie counting/tracking, and metabolism calcs.
-And as such is at least a good starting framework. -Even if you look Only at the “Rubber Bag” page that gives the basic Daily-Calorie-Burn guidelines.
But feel free to ignore (Autodesk founder) John Walker’s assertions that all food types are the same, proper Macro+Micro-nutrition is unimportant, and that frequency does not matter, if you like.