Rather than use a formula for anything, and rather than do any calorie counting, I just eat as much meat and vegetables as I want. So far it seems to be working. I have started lifting weights, so that is part of why it's working. I eat generous portions. A 10oz steak for breakfast, a 7.5 oz can of salmon for lunch, more meat for dinner. With sides of veggies or potatoes or both. With such a simple diet, if I'm not really hungry, I have no appetite for it. If I'm hungry enough for meat, then I'm hungry.
It's kinda strange because I am eating so much but I have not gained weight (or size since I have not weighed myself). If anything I'm smaller.
It's like I have gone accidentally 95% paleo and it's like wow, why is this working all of a sudden? Oddly I don't miss wine or chocolate or cheese or anything. What did I change other than eat more meat and start lifting weights? It's not like I said "I'm going to give up chocolate, cheese and wine and eat only meat and veggies." It just spontaneously happened that once I started eating lots more meat, I wanted veggies and potatoes but nothing else.
Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.