To be honest, I used to count calories while trying to lose weight but it is a total pain in the ass IMO. What I do is I eat 6 small meals per day spaced about 2-3 hours apart. I eat a portion of protein and a portion of carbs at each meal. I also eat a serving of veggies at each meal. I find it easier this way. A portion is the size of a clenched fist. The only supplements I am using is a multivitamin, whey powder, and 1/2tsp of citrulline malate prior to my exercise routine. The key to this is to lose weight by keeping food in your stomach which will keep your metabolism going at a steady rate. Combine this with an hour of resistance training and 30-45 minutes of HIIT 3-4 days a week. And be patient, it takes time to burn fat in a safe manner. 1-3 lbs per week is normal.

Note: This may work for some and not for others. I recommend advice from a licensed nutritionist. This is just an example of my daily food intake.

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