Calorie intake/outtake

I am struggling finding a balance of eating enough calories but not too many. If I eat anything, I instantly feel guilty like I shouldn’t have eaten. Ive noticed I lose more if I have decent meals, but I’m so scared of overeating that it doesn’t happen often. What are y’all eating in a day? Right now, I don’t eat breakfast (I am on Levothyroxine so I can’t eat for an hour after taking it), usually some grilled chicken and maybe spinach for lunch, and MAYBE a few bites of whatever I cooked my family for dinner. I will sometimes have some jerky as a snack.