I've written in detail on this subject here before. Total calories is only part of it because the glycemic index of carbs varies wildly. And if you eat sugar (even fruits) too close to your meal, or with it, you're making the cardinal sin of weight loss by mixing sugar with your fats and proteins....which helps to deposit fast MUCH faster in your body. Fat burning is a science where how you mix your foods and when during the day is as important as the foods themselves. Plenty of articles on line about this. Check out nutritionfacts.org
I have a banana every day with my oats breakfast (oats, flax meal, pea protein, cocoa powder, cinnamon, raisins, soy milk). It's a higher carb meal with modest protein. I have a handful of walnuts about 20 min before breakfast to help minimize the insulin spike that's coming with a higher carb breakfast. Walnuts are powerful antioxidants as well.
I have a fruit snack (apple or pinneapple/bluberries/oranges) about 30-60 minutes before lunch as an energy boost and to get the metabolism revving before lunch. Eat that fruit too close to lunch (especially the apple) and it will screw up the digestion of your proteins. I sometimes have a nut/seed snack between lunch and dinner (almonds, walnuts, figs, pumpkin or sunflower seeds, 1/2 oz of dark chocolate, swig of soy milk....about 300-400 cal). Sometimes that snack becomes an actual early dinner.
The rest of the day's foods are basically fish/chicken/egg protein with veggies/salad OR beans/rice/grains with veggies/salad. No fruits. And the only other fat I use with those meals is avocado and EVCP olive oil....which are high quality fats. The fats you eat are important to weight loss too. Too little fat and you won't lose weight as easily. Ironically, most people eat too little fat and too many carbs to get proper fat burning. In a sense, eating fat revs your metabolism and helps burn old fat.....but only the higher quality fats (EVOO, avocado, fish oil from fish, eggs, nuts, seeds Your body needs high quality fats (omega 3 and 9) for losing weight more than it does the fruits. The fruits are great for vitamins, minerals and anti-oxidants....of which you need.
To get lasting weight loss one has to eat right. No dieting. Just eat right and eat a lot of great foods. Can the excess sugar, salt, fried foods, white bleached flour, boxed pasta....and in general all wheat flours and breads. Go for quality proteins, salads, veggies, quality fruit, nuts, seeds, grains.
Outside of food you need these other factors for optimal weight loss. I followed what I preach when I dropped from 220 lbs to 170 lbs in 2009 over 8 months. I became fit and lean at age 55 for the first time since I was in my 20's. Yeah, you can lose weight if you're older.
Exercise....even just walking 1-2 miles per day.....which besides toning your muscles and burning carbs/fat....also flushes contaminants out of your body. Try to do something aerobic for 20-30 min 2-3X/week.
Sleep.....7 hrs +......ideally covering 10 pm to 2 pm when your body does more repairs of your tissues. Too little sleep can kill weight loss...or at at least slow it down.
Water intake - 64-96 ounces (I drink several glasses of green tea as part of that). This flushes out contaminants from your body.
Consult your doctor on any radical change in your exercise/life style.