Sort of. I got down to about 190 on diet and blind ass luck training in the gym when I found this site. Dropped further to 180 and about 16% through improved diet and training, then changed up to do Starting Strength and gained back to 197 at 16% before switching to 5/3/1 and dropping down to 185 and 13%. Then took this Summer off and have dropped to 175 and 11%. BF percentages are based on an Omron hand held and are notoriously inaccurate - I’m probably closer to 15%.
I’d recommend focusing on the main lifts to add some lean body mass, which will help with your metabolism. Bench, OHP, Squat, and DL.
Diet wise, you’re probably a bit insulin resistant so avoiding white rice and white potatoes may help - brown rice and sweet potatoes mo betta, but not really that big of a deal.
TDEE is Total Daily Energy Expenditure and it includes your Basal Metabolic Rate plus your exercise level. There are online calculators that you can use, just Google TDEE calculator. They aren’t gospel, but they can help give you a starting point.
You can work out your macros from there if you want to get that far into it. I’d mainly focus on your protein and fats - a gram per pound of body weight for protein, and about 30% of your daily calories in fat - the rest carbs. MyFitnessPal is a free app and is pretty handy for tracking calories if you want. I haven’t tracked mine in months and I tend to eat less when I’m not tracking them.
The main thing you want to focus on is doing something you can continue to do so it doesn’t become a burden. Start slow and avoid injury and excessive soreness, things that will keep you out of the gym.
Later on, if you get into it, you can introduce carb cycling and intermittent fasting if you want, but ease into it first.
Good luck man, I’ll be following.