TDEE ~ 3200
goal is -2 lbs a week aka -1000 calories/day
~2200 daily calories left

Following 40/40/20 rule, 880 calories from protein, 880 calories from carbs, 440 calories from fats
220g of carbs, 220g of proteins, ~50g of fats

Should I be following 40/40/20 rule or is another combination proven better to lose fat? Should I try this formula and see how it affects me?

So I need to eat every 3-4 hours to not peak levels, but how much of my daily macros do I eat per meal? Do I divide it equally 6 ways? Or more of one macro in the morning, more of one macro before/after a workout, and more of one macro before bed?

7:00 am wake up
7:30 am How many of what macros?
11:00 am How many of what macros?
2:00 pm How many of what macros?
5:00 pm How many of what macros?
8:00 pm Pre-workout meal, How many of what macros? (how long before workout should pre-workout meal be consumed?
9:00 pm Workout
11:00 pm Post workout meal/Bedtime meal, How many of what macros?