Keep a diary journal for a month. I mean everything that goes in your mouth.

I found an Excel spreadsheet that helped and it gets pretty easy once you add in your own foods. It’s a bit tricky if you don’t know excel at all.

https://excelexamples.com/post/how-to-apply-a-strikethrough-effect-to-text-in-excel/

The easiest way to work it is find out what your BMR and TDEE should be for what you should weigh. Not what you weigh now but your goal weight. Stay inside that TDEE and you will lose weight. Nice thing is once you reach your goal weight in XX months you won’t have to go to maintenance because you’ve been doing it all along.