U gotta look at both. But not all fat is bad fat. And u need some fat grams in order to lose weight surprisingly. If u want to lose weight healthily, that will stay off,i wouldnt go below 1,500 cals a day. Otherwise, your body will go into starvation mode and it will be hard to keep the weight off. A healthy 'diet' can be 1,700-1,800 cals a day to lose weight (depending on ur height and weight) as long as the calories are healthy for the most part. And try to avoid too many carbs at night time. When I dieted to lose weight tho, I did around 1,500 calories a day. Includ a lot of fruits and veggies as snacks throughout the day too and try to split meals up to 5-6 smaller ones instead of 3 big ones. Keeps ur metabolism running good and burns off cals quicker. But u of course cant expect to lose much weight without any excersize. The more excersize u do tho , u need to increase calories if ur doing a ton. Also, u cant just decide to have 1,500 cals a day, and eat a candy bar, chips, and french fries and only have 1,500 cals still .It does matter what u eat. U gotta eat healthy foods of course but im sure u know that. But, even when dieting, still allow yourself a special day or something where u can have some sweets or sometihn off ur diet plan, so you dont feel too deprived. (leads to anxiety, and bingeing) the only way to permantly keep the weight off is to change your lifestyle, eat healthy for the most part from now on and include routine excersizing when u got the time. Goodluck!
