How to easily calculate (estimate) your caloric intake:

• Your maintenance caloric level is 14-16 kcals per lb of body weight
• Your fat loss caloric deficit is 11-13 kcals per lb of body weight
• Your size gain caloric surplus is anything over maintenance

Keep your focus on getting the majority of calories from protein sources and whole foods to establish a good base of vitamins and minerals in your diet.

How to easily calculate (estimate) your macro-nutrient intake:

• Protein: 1g - 2g of protein per pound of bodyweight.
• Fat: 0.35g - 0.45g of fat per pound of bodyweight.
• Remember that protein has 4 kcals per 1g and fat has 9 kcals per 1g. Now, just fill in the rest of your caloric intake with whatever you want (poptarts, pizza, waffles).

Here are some important points:

1. Cardio does not fix a bad diet.
2. The key to fat loss is caloric deficit.
3. The key to size increase is caloric surplus.
4. If fat loss is the goal, then there is no need to be in the gym more than three days in a week.
5. If size gain is the goal, follow a program for strength and/or hypertrophy. (WSSB, SL, Smolov Jr, etc)
6. Optimal fat loss is obtained through weight training, not cardio.  Weight training builds muscle and promotes fat loss. Cardio promotes fat AND muscle loss.
7. It does not matter when you eat or when you workout.
8. The majority of your intake should come from whole foods for the purpose of getting micronutrients (vitamins/minerals) in your diet as well as macronutrients (protein/fat/carbs).
9. There is no perfect answer. No magic pill. No cure-all routine. The only common denominators are hard work, dedication and your motivation.
10. Diet > Lifting Heavy > Cardio

If you’d like to read more in depth, may I recommend these fine articles:

• Nutrition For Newbies
• How To Lose Fat: A Beginner’s Guide
• Intermittent Fasting
• Eat Whatever You Want - IIFYM
• The Dirt On Clean Eating

Please stop making it so hard on yourself. It really is this easy.