I use the app MyFitnessPal. For the first few months I used their diagram but once I got enough reps in I was able to start making adjustments on my own and it’s been working pretty well for a couple years now. Calories vary person to person (due to body weight, activity, etc) but there are a bunch of online calculators My go to protein is 1gram per pound of my body weight

1

BMR + activity (hard to track tbh, I estimate + go with step count from apple health). Opinions on protein vary but about 1.5g per kilo is what I go for.

1