Mark's book has a chapter to tell you how to do this.
First, calculate your daily calorie budget based on your gender, size and activity level.
To lose weight, you are probably best off in the 50-100g carb/day range. Let's say 75g, which is 300 cal
Protein requirement is 0.7 to 1g of lean body mass (not total). This is hard to calculate. If you're not overly muscular, you can calculate this by taking the mediam BMI (22.5) amd multiplying by the square of your height in metres to get your lean body mass in kg. Then multiply by 2.2 to convert to pounds. A rough calculation but it works.
Take the carb and protein calories (4 x grams) from your daily budget to get target fat calories. Divide by 9 to convert to grams
Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.
Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine