Or just eat sensibly most the week and make up for whatever you go over by at the end? I usually do the former but tried the latter this week and actually ended up eating a little bit less as it made me more cautious.
Yes and count everything. Including creamer, including vegetables, including condiments.
Protip about going over: Don't look at the day/day. Look at your calorie intake in relation to your weekly total. You could be under your goal for the whole week and have all that progress ruined by one night of binge drinking.
I counted my calories for a while, to get used to what a normal "portion" for me should be, and then stopped.
I'm not competing or trying to lose a ton of fat, though. Weekly I was doing a'right, and it really helped me get a sense of what a normal day should be for me, and what size meals I should be eating.
Overall I'm still losing weight, and I very much watch what I eat, but I don't write it down because I don't care enough to.
I just guesstimate my calories to make sure I m eating above maintenance. Dont track macros tho I'm sure I get enough protein.
Then again I'm not natty so I could inject then and make gains on a deficit
You're completely missing the point retard. How you spread your defecit is irrelevant. If you're eating less than you burn, you lose weight. If you burn 18000 calories in a week and you eat 14,000, you'll lose a lb. Whether that defecit is spread evenly throughout the week, done over one or two days, or alternated, matters jack shit. Your body's not keeping a daily tally.
Every single day. I meticulously plan out every day of meals from beginning to end to hit the perfect macros. I sometimes sperg out and try to get the "0 remaining" on MyFitnessPal by changing things by single grams and swapping stuff until it hits the 0.
And I dont regret it a single bit. I was lifting natty for a year and a half making minimal gains. Towards the end I had the most pristine diet and training you ever saw.
Then I found out from my doctor that I have low test.
I've made more gains in the past 6 months on a low dose cruise than in the past year and a half of low test lifting
Count every calorie every single day for a few weeks to get an informed sense of how different amounts of different foods add up, then feel free to stop if it feels just a little too autistically anal for your style.
I personally see calorie counting tools as something like reference materials/training wheels, as much as I know that a lot of super-serious types like physique competitors swear by using them religiously.