It's different for everyone. I choose to fully nourish my body and eat "massive" amounts of food, hitting most of my micronutrient needs on a regular basis. Sometimes it's 3000 calories, sometimes it's only 2500. I'm 5'9" and go from 170 to 180 depending on salt, etc. I can always see my abs now, though. So that makes my way of eating "maintenance" for the most part. For most active people, overeating (by some standards) is going to be a lot better than undereating. When in doubt, I stuff my face with fat.
Note that I usually fast at least 18-23 hours every day, and eat my 3000 calories in one cooking time every day before work. That makes a HUGE difference. And nothing worked until I increased my protein to about a pound a day, on average. But that's me. You're you. Try stuff until it works!
Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.