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If I could tell my overweight self one thing when I first started, it would be this:
Track your f*cking calories.
Before you roll your eyes, hear me out.
Every weight loss diet, program, or product you’ve ever tried or considered hinges on one fundamental principle:
Calories in vs. calories out.
You can eat the most nutrient-dense foods on the planet, but if you consume more calories than your body needs to maintain its weight, you won’t lose fat.
End of story.
Why People Avoid Tracking Calories (And Why They’re Wrong)
Most people avoid calorie tracking because they think it’s too restrictive, time-consuming, or complicated.
But here’s the truth: tracking your calories is the most liberating thing you can do for your weight and body composition.
Once you understand how many calories your body actually needs, you gain the freedom to eat foods you enjoy without guilt or second-guessing.
How Tracking Calories Gives You More Freedom
For years, I’ve used a simple strategy to fit in “cheat meals” without gaining weight.
Take my mother-in-law’s cooking—it’s unreal.
Most Sundays, we have a big dinner with:
- Fried chicken
- Macaroni pie
- Rice and peas
- Apple crumble
Hungry yet?
I enjoy these meals guilt-free because I have awareness of my calorie intake.
If my maintenance calories are 2,500 and I know this meal is around 1,000 calories, I simply adjust the rest of my day’s intake.
If I only eat 1,000-1,500 calories outside of that meal, I know I won’t gain weight.
This applies to meals out with friends, ordering pizza, or fitting in sweet treats.
Knowing your calorie intake = more flexibility.
But most people are in the dark. They overeat constantly and justify it by saying:
“I’ll burn it off in the gym tomorrow”.
“Ok that’s it, diet starts on Monday”.
I know because I used to do the same thing.
This mindset leads to unwanted weight gain, trying to out-train a bad diet, and the binge/restrict cycle that wrecks your metabolism and your relationship with food.
Food shouldn’t be a punishment or a reward. It’s just energy.
Weight loss is a numbers game.
The Same Rule Applies for Building Muscle
Tracking isn’t just for fat loss. If you want to build muscle, you need to be in a calorie surplus—consuming more calories than you burn.
Think about it like saving for a house deposit. You wouldn’t just randomly save money and hope you reach your goal, you’d track your spending and income.
Calories work the same way.
- Calorie Deficit = fat loss.
- Calorie Surplus = muscle gain.
I’m not saying you need to track forever.
Most of the time, I only track when I have a specific goal, like losing fat for summer or building muscle.
But knowing roughly how many calories you need to lose fat, build muscle, or maintain your weight puts you in full control.
So, how do you do it?
4 Simple Steps to Master Energy Balance
1. Set Your Calorie Intake & Macros
Start by calculating your maintenance calories. Use an online calculator (Google “TDEE calculator” or check out Daily Discipline which includes one) and follow this formula:
- Fat loss: Subtract 300-500 calories.
- Muscle gain: Add 300-500 calories.
- Maintenance: Stay at your calculated calories.
Then, set your macronutrient (macro) targets:
- Protein: 30-40% of your daily intake
- Fats & Carbs: Distribute the remaining 60-70% based on your preference
Protein is the most important macro for fitness. Aim for 1g per pound of body weight to support muscle growth and fat loss.
2. Track Your Calories Consistently for 2 Weeks
You don’t have to track forever, but I recommend tracking every day for two weeks. This gives you awareness of what and how much you’re eating.
Use a calorie tracking app like MyFitnessPal or Cronometer to log your meals. If you’re eating out, use rough estimates or AI tools like ChatGPT to get calorie breakdowns.
3. Adjust Based on Feedback
After two weeks of tracking, you’ll have a better idea of where your calories are coming from. Now, make small adjustments:
- Swap high-calorie foods for lower-calorie alternatives (e.g., diet soda instead of regular, lean meats instead of fatty cuts).
- Increase protein intake to keep you fuller longer.
- Cut out mindless snacking.
This is where true freedom happens, you know exactly how many calories you’re consuming and can plan your diet with more flexibility.
4. Lift Weights to Build Muscle
You might be wondering why I’m bringing up weight training in an article about nutrition.
Here’s why: muscle is the key to long-term fat loss.
Aesthetic physiques come from low body fat + well-proportioned muscle mass.
If you want to look lean, strong, and athletic—not just “skinny”—then you need to lift weights.
At a minimum, aim for 2-3 weight training sessions per week using an upper/lower split or push/pull/legs routine.
Progressive overload (gradually increasing weights) ensures muscle growth over time.
Cardio is great for heart health, but lifting weights is king for body composition.
More muscle = higher metabolism = easier fat loss.
Get Lean for Life
Don’t cheat yourself by following another fad diet.
As long as people are willing to spend money on weight loss solutions, companies will try to sell you the next big thing.
But what matters most is understanding energy balance.
If you can master tracking, you’ll never need a diet again. You’ll have the skill to manage your weight without depending on restrictive plans or “magic” supplements.
I haven’t followed a strict diet since my transformation.
If you want to be in control of your weight, get to grips with your nutrition.
Doing so puts your body composition entirely in your hands.
Take action on this, and watch how fast your results improve.
As always, thanks for reading.
Josh
