I’ve never counted a calorie or macro in my life and have found success using the following approaches.
-Never mix carbs and fats in the same meal. There might be some science behind it, but if nothing else, I make far fewer bad choices with this principle. Carbs and fats mixed together are pretty much all the yummy things that aren’t good for you: donuts and pastries, mac n cheese, french fries, etc etc.
-Even further on carbs, I only ever consume them around lifting workouts, and even THEN they’re pretty rare. They’re an energy source, and unless I NEED that energy, I forego them and aim for protein and fats instead. When I’m gaining weight I especially find I don’t need carbs: I get enough of them from various fat sources like nuts that I don’t need to go out of my way to get them. When I’m losing fat, they’re a little more important, as I’m so nutritionally deprived, so I’ll make a dedicated effort to eat a carby meal before my two heaviest training sessions of the week (squat and deadlift day).
-Frequent, small meals. I literally eat every hour when I’m at work, but what I call a meal is what some folks would call a snack. Like, a protein bar counts, a small salad, a sandwich, etc. I make better decisions when I’m eating frequently vs if I go a long time between meals and end up gorging myself.
-Never eat to the point of fullness. Chasing fullness is chasing fatness.
-When losing fat, be hungry.
-Don’t drink alcohol. It’s bad for you.
Those are some super easy ones for now.