Just throw you my thoughts. Use them or not. Up to you.
Firstly, I’m not a nutrition guru, but I’m a trainer who’s owned a gym for 10 years. So I only ever talk in general terms.
If you want to lose any type of physical mass, you need to be in a caloric deficit. How you get there is irrelevant. But the more you do and the more you eat (in a deficit), the better it tends to work.
If you’re not assessing (tracking) your guessing.
Whether you like it or not, there’s only so much ‘clean eating’ one can do without measuring and getting a result. Can be lucky, but if it stops working, then what do you do? Eat cleaner? Or give up?
I despise calorie counting, so I don’t do it. But I ‘track’ it. Stick it in a tracking app and just keep note of how many calories you’re eating. You’ll be surprised where you tend to go over or under.
I know this app has a counter, but I have a life subscription to another app so I use that. I only do it when I really want to sort out my shit. I don’t plan my meals. I eat what I like, but understand from previous tracking what tends to blow out the calories, so I know what to avoid. Just some thoughts mate. Well worth the effort.
It’s like not tracking your training volume and wondering why you aren’t getting bigger and/or stronger. Same same.