u/SubjectStruggle9606

So i was wondering how to find out how much calories i should eat per day. I want to loose weight but to heal my metabolsim first i want to est at maintennace to heal hormones etc… but i dont even know what my maintenance is. I assume the online calculators are not trustworthy in Ray Peats view because they dont take in count what your temperature is and pulse so they only know height weight and activity which is not enough to know how much calories i should intake per day. What would be the right way to measure that ? I mean a person which walks weight and is tha same height then a different person but has an avrg temp 1-2 degrees higher than the other will burn more. So how do i find my exact calories needed?

For context im 16 male 177cm 88kg and want to improve my health ive sumbled across ray peat online and wanted to know more about him and his approach ive tried to read his articles but it was very difficult as englisch is nowhere near my native language so ive listened to some podcasts and watched interviews on youtube with ray peat. I understand the principles of his work and what his goal was. So my diet was a mixed normal diet like they eat in germany and now want to aproach more carbs in the form of fruits, diary and honey with less protein then im used to eat. Im open to every disscussion and am happy for each awnser!
These are my questions:

- I want to loose 7%bf from 22%->15% how would Ray Peat aproach that ? (Im not growing anymore)

- Optimal breakfast/lunch/dinner or even before sleep meals?

- How often should i eat troughout the day?

- The macros ratio?(carbs, protein, fat)

- Ive heard that i will need to adjust to this high carb diet. How long does this take and will i gain fat?

- My Temperature/pulse measurements:
Wake up avrg: 36°C
30mins after breakfast: 36.5-6°C
16:30: 36.6°C

My pulse is avrg around 55bpm

Thanks for reading feel free to speak up if you want to!