Hi Brian and welcome (if you’re still here),
The best macro guide is within you. “Eat to satiety”
The problem with sugar (especially fructose) based diet’s is they bypass this satiety, people eat and eat and eat, still not satisfied. So they eat more. Lose faith in “satiety” and try to restrict calories “eat less, move more”… until that fails then ???
But if we count carbs, AVOID: sugar, bread, rice, wheat and starchy veggies like potatoes - replace all of the above with above ground veggies - then we go into nutritional ketosis.
Once in keto we are finally burning our own stored fat, keep keto up and our appetite goes down automatically.
Satiety is triggered by protein + fat. Protein is by far the most important macro. Finally your body says “yes that is what I was looking for, and enough already …”.
So most of us keep a sharp eye on carbs. Don’t worry so much about protein and fat.
If you have beef/lamb/fish/chicken/… and veggies with one tablespoon butter on top or salad with one tablespoon olive oil - you will pretty well nail the keto diet “macros”. The big key is to avoid: sugar, bread, rice, wheat, potatoes. …
(References, Dr Robert Lustig, Steven Phinney, Jeff Volek, Eric Westman … amount many others, they have hundreds of papers between them as well as books and YouTube material).