Yeah, that sugary stuff isn't doing you ANY favors. But you know that.
I have really cleaned up my diet over the years, mostly because of food allergies/insensitivities, PCOS and type 2 diabetes. I very rarely eat something that comes in a package with multiple ingredients listed. No sodas or juices. Very little alcohol. No grains or legumes.
What I do eat is about 8 servings of non-starchy vegetables a day, about 4 servings of protein a day (mostly fish and poultry, lamb and beef twice a week, eggs three times a week), and plenty of healthy fats (olive oil, butter from grass-fed cows, cream, avocado). I eat a couple ounces of real cheese daily. I drink mostly water, some plain iced tea and a couple cups of decaf coffee.
I'm tall, 5'10" and I have a lot of weight left to lose. I work at a fitness studio, so I do a Pilates class 5 days a week and weight training 3 days a week. I also do a cardio class 3 days a week. I've put on a good bit of muscle from the Pilates and weights, so while I've had a stall on weight loss on the scale lately, I had a DEXA scan that showed I've added muscle and bone density while losing some fat. I'm sticking to my plan, because eventually, the fat will start melting off because of all the muscle I'm adding.
I
checked my BMR using the Katch-McCardle formula, because I know my body-fat %. It's 1912 calories. That's my daily average during the week. The calculator that I used tells me that for my level of exercise, I need 2797 calories to maintain my weight. I subtracted 500 calories from that to get 2297 calories. I eat that much per day on the weekends, if I get hungry.