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IMO the hardest part of weight loss is the calorie tracking and intake. To make it easier I find my BMR (the amount of calories my body needs for basic function) and subtract 200-500 calories to make sure I am at a caloric deficit. 2k to 3k is wide range as far as calorie intake and very easy to go over as far as your end of week balance goes. Use this link for reference : https://www.calculator.net/calorie-calculator.html
I would suggest using a calorie tracking app( I use MyFitnessPal ) in order to plan your day of eating or keep track so you don't go over too much. The apps can take account of your macros too.
Typically macros are your carbohydrate, protein, and fat intake and where different "diets" or nutrition plans are going to be based off. For example Keto is going to be a high fat, moderate protein, and little to no carbohydrates diet. I find what my protein intake should be then adjust everything else around that number. Typically I use .08g - 1.2gs of protein x current bodyweight.
Calorie numbers are going to change as you lose weight and need to be adjusted accordingly. Your calorie deficit at 230 lbs might be your calorie maintenance at 200 lbs resulting in a stall. The amount your body need to function at 200 is going to be much less than at 230.
AND don't let the scale kill your confidence. Not you personally But I see a lot of people get discouraged because they aren't losing weight like they believe they should be and start to fall off. Generally when people decide to workout again after a long period of not doing so the body will go into a recomposition phase, meaning you're losing fat BUT gaining and building muscle so the scale won't change as much.
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