I know, it’s the sad truth, but it’s the truth. If you want to lose weight, you have to:
– count calories 
– consider the breakdown of macronutrients (carbohydrates, proteins and fats)
But counting calories comes first. 
I know. You’ve heard that calories don’t matter , biochemistry matters.
You even read it on the facebook message boards of various doctors. But know that scientific research says the exact opposite. 

We can think that “calorie” is an improper definition, a unit of measurement that tells us little about food, and that little is known about the real caloric assimilation of some categories of foods:for example, vegetables very rich in fiber, should we consider them in the calorie count? The answer, for green leafy vegetables, is no , because in fact the high fiber content of the leaves is not assimilated in the form of calories.
The same thing is also discussed for other foods: for example it is said that almonds must be cut by a third of their calories, precisely because of the fiber they contain. But since we know little of these things, let’s see what we know.
– That undoubtedly counting calories allows us to realize how much we eat. 
– That calories are not the only thing to take into account for a healthy diet : but it is proventhat if I eat a thousand calories of bread or a thousand calories of chicken and vegetables and quinoa, I practically lose weight the same way ( source ).