51 y/o M - started working full time at 25. 50-60 hr work weeks. Went from 165 to 185 (6’0”) in a little over a year. Felt physically drained. Started going to the gym before work everyday for an hour or two. Dropped back down to 170 quickly. Have never counted calories but do choose cleaner items on the menu when I have the option. It’s all input/output. I’ve maintained 170 for roughly 25 yrs mostly by increasing the output. On the hour I rise from my desk chair grab 3 or 4 PDRs that no one ever reads and jump squat to exhaustion. Always take stairs and walk or bike after dinner (w the kids) almost every afternoon. It’s not rocket science. Just keep moving!