Thermal Grizzly Kryonaut has worked well for me. A quick Google search shows a standard AMD AM5 CPU IHS is 32×32mm, and the normal recommendation for that is a pea sized dot in the center. Given that you’re talking about a laptop CPU, the exposed die will be significantly smaller. A delidded i7-8700k, for instance, is 9.2x16.7mm, which is only 15% of the area, so you would use roughly 15% of a pea of thermal paste for that die size. Granted, I don’t know the actual die size of an i7-7500U, so take that with a grain of salt.

Here is an iFixIt guide on how to repaste a laptop. Do not forget to remove the old thermal paste (and do so with a lint free cloth)! They recommend using an amount of thermal paste the size of a grain of rice. That seems a little small to me, but then again, I only paste desktop processors. I expect someone else here may have more experience with laptops.