Get a Fitbit. You should be burning at least 500 calories more than what you eat per day, and more if you want to lose weight more quickly (I try to do 750 to 1000). The important thing too is to make sure to consider more than just macronutrients. For instance, a can of regular Monster is 210 calories. There's a huge difference in 210 calories worth of Monster and 210 calories worth of iceberg lettuce. Foods and drinks that are primarily fatty, salty and/or sugary (including artificial sweeteners) are exceptions when it comes to macronutrients because they have more of an effect on weight gain that what the nutrition facts say. Basically, the less processed the food, the better. Like a balanced meal of brown rice (carb) mixed with vegetables and grilled chicken (protein) is a way healthier meal than a balanced meal of fries (carb), the lettuce on a Big Mac (vegetable) and McNuggets (protein).