Use this to calculate your calories :
https://forums.steroid.com/diet-nutr...penditure.html
Cardio has no magic number - just start low and work your way up, everybody is different. The most important thing at this point is forming a habit and routine that can be executed on a daily/weekly basis. Getting to the gym and onto a cardio machine, or going outside for a walk, is more important than how long you did cardio for or how hard the intensity is.
Weightlifting I would argue is more important than cardio. However, ideally you want both.
For Nutrition, the world is your oyster, use common sense and be realistic with yourself. For example, if you aren't a person that ate a lot of vegetables in the past don't try to start eating 3 servings of vegetables 6 times a day, because that's not going to happen overnight. You also want to choose, simple, easy to cook items to help you again build that routine and program with time management in mind. A diet needs to be a sustainable lifestyle change. Don''t include something in your meal plan that you don't enjoy eating just for the sake of what the nutrition profile is. There are always substitutions.
Plan out your meal prep and have one day to do it.
Read the TRT stickies to ensure your endo's programm is modern.