Confused 😐 need help

M(45) 216lbs 5ft 9

I have just started on keto but to be honest I am unsure of where my macros should be, and should I be -500 calories

My Renpho Scales have my BMR at 2046 calories my Apple Watch has me at around 2800 total a day on average for last few weeks I have read a lot to the point where I now have no idea what I should be aiming for in calories

I want to get down to ~180lbs I am training weights 5 times a week, for 60minutes and have been for two months but have only now started to address my eating, I gained 10pounds while training before this week,

Any advice on how many calories I need if I am training ( training pretty hard)

Or how I can simplify things

Thanks

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