First of all, find out what your approximate calorie intake is. If you are tall 170, your average calorie intake is 2200 calories, but your daily consumption is basically above this figure. One kilogram of fat equals 7700 calories, so you can know how to control calories if you want to lose a few kilograms, but controlling calories definitely doesn't mean controlling the intake of nutrients. This should be made clear. In most cases, we control all the intake of nutrients while controlling calories, that is, dieting. Don't do this. You can check online that the cancer incidence rate of those people who experienced famine for 60 years is very high, because hunger therapy can help you lose weight temporarily, but the impact is long-lasting, so you must distinguish between calorie control and dieting. I can really control your calories, but you can lose weight easily without dieting!