I'm a 24 year old male, 5'11''. I am about 168 lbs. My acceptable body fat (12% to 16%) range is from 173 to 182 lbs (I got it tested). My maintenance is around 2400 calories a day.
6 out of 7 days of the week, I basically try to maintain 2400 calories and no more. When breakfast, lunch, and dinner come around, I try to focus on consuming no more than 600 calories and feel somewhat guilty if I consume more. Then I have 3 snack meals around 200 calories each. I feel somewhat guilty however if I go to 300. But I'm basically counting calories at every meal.
Then, one day out of the week, when I do decide to give myself an occasional bad food, I'll have some and feel like I need to indulge in more sweets, etc that I have prohibited myself. So I may have a piece of cake. But then that's not good enough. I go and get ice cream, eat a candy bar, eat a cupcake, have another snack, another one, etc. I basically give myself a net calorie surplus of 1500, 2500, or (on rare occasions) 3500 calories. It feels like I'm releasing all this pressure that I had in the past week.
Then I get on the scale and it looks like I gained 3 pounds (even though much of that weight is just water weight and the weight of food in general). So during the next week, I go back to 2400 calories a day and then like 5 out 7 days of the week I'll go on 4-10 mile walks to get rid of the excess fat that I stored.