Thanks for such a detailed and informative reply, Dani - greatly appreciated.
Depression is certainly a big contributing factor. I'm actually starting to work through my triggers and stuff with my pshychologist, but mainly it's around stress and lonliness I think. It's very much a binge eating addiction for me, which farks with my head even more, because while the addiction craves the hit I get from binging, it only really serves to make me feel even worse (mentally and physically). Carnt of a thing.
I think I've always tended to do keto coz it's a quick win and makes me feel better in the short term, but you're right - it's not at all helping me solve my problems and overcome this chit long term.
I'll take all the help I can get, so definitely keen on some sources/help with good BMR calculators and deficit goals etc. That'd be awesome, thanks!