DIET Question !?

Hey i had to get a job recently so i've ended up with something where i work Monday - Friday, Normally 36-40 Hours a week. Now that limits my time for the gym which means i need a good diet to help me lower my bf and let work burn the calories (it is physically demanding at times)
Can someone please tell me how much Protein, Carbs, Fat & Calories i should consume each day in 4 meals worth.
Its just at start of winter now and i have until summer before i can stop working. I'm trying to lower my BF% by 8% with limited time for gym.

Thank you so much.
Really appreciate any feedback!

Well id suggest a full body routine for the gym.. My one is a 3 day split kinda so its not like you'll have to go 5 times a week..

Keep the protein intake high. I think its like 1.5g of protein per each lbs of bodyweight.

Have about 4 - 5meals a day.. low fat stuff, high in protein.

I'll do my best to make time for gym.

I'm guessing 200g of protein should be enough, 30 Grams of fat ? not sure some say its not enough. And for carbs i really don't know. Roughly between 140-170 ?

Cheers !

Its kinda hard to judge without pics, but you seem to have a good idea of what to do. Obviously invest in protein shakes, cause if your really busy with your job then it'll be hard to get all that protein from diet alone.

good luck

eat more then 4 meals a day, a meal can be as small as a shake or a bar........whole food is better but sometimes convience is an issue

as far as calories and macros i can not give you a def. answer i would need to know more factors, height weight, body type, training schedule, supplement regiment etc.........everyones is differnt but for cutting a general rule is multiplying your bw by 12-15 calories depeding on your natural metabolic rate