If you are just getting started and weigh 138# you want to create a bit of a deficit, so for you I would try and get to the 20 protein, 20 carbs point.    

I think that is one of the biggest misconceptions.  It's not one size fits all.  For example if I weighed 188# and wanted to lose down to 130# I would not drop down to 130 grams for the day because that is too big a deficit too quickly and could force a slow down in metabolism.  I would drop from 188 to 150 to 130, strategically as the losses continued.

I would limit the processed carbs, ie ww pastas and breads.  Stick with ground grown carbs like sweet potato and red potato.  Fruits as well, natural carbs.

Everyone needs healthy fat.  I recommend avocado and olive oil.  Just 1/4 avocado per day or a tablespoon of olive oil on your salad.

I hope this helps.  Don't overthink it.  Start out with 20/20 and see if that amount will satisfy your hunger for 2.5 to 3 hours.  Only then do you want to take it up again.