Hi everyone,
I've been reading this forum for quite a while and have learned a lot from the discussions here, so I thought I'd finally share what's been working for me over the last few years.
I'm not a coach or nutrition expert—just someone who enjoys training, staying in shape, and keeping things as simple as possible.
I don't follow keto, intermittent fasting, carnivore, or any other extreme diet. Instead, I focus on eating mostly whole foods, getting enough protein, and keeping my daily calorie intake under control.
A typical day looks something like this:
Breakfast
Nothing complicated—just foods I can eat consistently.
I don't spend much time looking for the "perfect" workout program.
Instead, I focus on progressive overload—trying to get a little stronger or perform a few more reps than the previous week.
For cardio, I keep it simple:
No crazy routines.
Just consistency over time.
Years ago I was constantly guessing how much I should eat.
Some days I ate way too much.
Other days I didn't eat enough and recovery suffered.
Everything became much easier once I started paying attention to my daily calorie intake.
Whether you're trying to lose fat, maintain your weight, or build muscle, knowing your maintenance calories gives you a much better starting point than simply guessing.
Of course, no online calculator is 100% accurate because everyone's metabolism is different, but they're excellent starting points. From there, I simply adjust my calories based on my weekly body weight, gym performance, and overall energy levels.
Some are great, but many have outdated designs, too many unnecessary fields, or aren't very mobile-friendly.
Since I work in web development as a hobby, I decided to build one for myself that focuses on being simple, fast, and easy to use.
It's called caloriecalc.
I mainly use it as a quick starting point before adjusting my calories based on real-world progress.
It's completely free, and I'm still improving it.
If anyone has a chance to try it, I'd genuinely appreciate any feedback or suggestions. I'd love to make it more useful for people who are serious about their nutrition and training.
A good training program, enough protein, consistent calorie intake, quality sleep, and patience have produced far better results than constantly jumping between new diets or training methods.
I'd love to hear how everyone else approaches nutrition.
I've been reading this forum for quite a while and have learned a lot from the discussions here, so I thought I'd finally share what's been working for me over the last few years.
I'm not a coach or nutrition expert—just someone who enjoys training, staying in shape, and keeping things as simple as possible.
My Diet
One thing I've learned is that consistency beats perfection every time.I don't follow keto, intermittent fasting, carnivore, or any other extreme diet. Instead, I focus on eating mostly whole foods, getting enough protein, and keeping my daily calorie intake under control.
A typical day looks something like this:
Breakfast
- Oatmeal
- 3 whole eggs
- 1 banana
- Black coffee
- Chicken breast
- White rice
- Mixed vegetables
- Greek yogurt
- Whey protein shake
- Lean beef or salmon
- Potatoes or rice
- Salad or vegetables
- Cottage cheese or Greek yogurt
Nothing complicated—just foods I can eat consistently.
My Training
I train five days a week using a simple Push / Pull / Legs split.I don't spend much time looking for the "perfect" workout program.
Instead, I focus on progressive overload—trying to get a little stronger or perform a few more reps than the previous week.
For cardio, I keep it simple:
- 20–30 minutes after weight training a few times a week
- Around 8,000–10,000 steps every day
No crazy routines.
Just consistency over time.
The Biggest Lesson I Learned
Looking back, my biggest mistake wasn't my training—it was my nutrition.Years ago I was constantly guessing how much I should eat.
Some days I ate way too much.
Other days I didn't eat enough and recovery suffered.
Everything became much easier once I started paying attention to my daily calorie intake.
Whether you're trying to lose fat, maintain your weight, or build muscle, knowing your maintenance calories gives you a much better starting point than simply guessing.
Of course, no online calculator is 100% accurate because everyone's metabolism is different, but they're excellent starting points. From there, I simply adjust my calories based on my weekly body weight, gym performance, and overall energy levels.
Why I Built My Own Calculator
Over the years I've tried quite a few calorie calculators.Some are great, but many have outdated designs, too many unnecessary fields, or aren't very mobile-friendly.
Since I work in web development as a hobby, I decided to build one for myself that focuses on being simple, fast, and easy to use.
It's called caloriecalc.
I mainly use it as a quick starting point before adjusting my calories based on real-world progress.
It's completely free, and I'm still improving it.
If anyone has a chance to try it, I'd genuinely appreciate any feedback or suggestions. I'd love to make it more useful for people who are serious about their nutrition and training.
Final Thoughts
At the end of the day, I've realized that there are no shortcuts.A good training program, enough protein, consistent calorie intake, quality sleep, and patience have produced far better results than constantly jumping between new diets or training methods.
I'd love to hear how everyone else approaches nutrition.
- Do you track calories every day?
- Do you calculate your maintenance calories first?
- What's worked best for you?
