Since I deal with calories, portioning by calorie content makes sense in my head, probably because I've done it so many times. I can tell you that your cup of coffee, with artificial sweetener and 2 Tbsp of fat free half & half or plain powdered creamer is 20 calories. Switch that sweetener to 2 tsp (8 grams)of sugar, add 32 calories to that cup. Use same amount of whole milk in place of creamer, the calorie count is only 1 less, go to skim milk and you cut that in half. Any way you serve it, your cup of coffee is not likely to be a big push.

Other intake however, can be deceptive. Things that logic will tell us is "good for you" such as dried fruit, can be shockingly high in calories. (BTW, one of my fav snacks is tropical trail mix) As Celia said, more details about what/how much you are eating will allow us to make informed observations and suggestions.

If you tell me what and how much (everything but the water) you put in your "muscle -brownies" and what size pan they are baked in, I can give you a pretty good idea of the calorie content in your cube. Same for the rest of your day. List what and how much you eat on a typical day and I will tell you about how many calories you had. I can also tell you where the largest intakes occur. That might at least give you an idea what part of your eating is giving you problems.