I never understood how these threads end up being a hundred pages long with death threats.
A calorie is a calorie. But when it comes to body composition, you need to mind those calories ever so slightly. You don't need to watch every macro or go on any insane "diets", you just need to eat in alignment with what you've done that day, what you plan on doing and what your goals are. Just a tiny little adjustment here and there.
Virtually no brain power is required. Look at a plate with some meat, carbs, veg and you should be able to eye out what's appropriate. And as for "junk food", the leaner you are or the more active you are the more liberal you can be. I eat junk food at least twice per day and site very comfortably under 10% body fat. Haven't been "fatter" than that in years. When I diet, I just eat candy once per day, sometimes more actually...
People also underestimate stress and body composition. The more stressed you are, the more you'll look like shit. I see fat whales at work eating company cake on a special occasion and you can see them almost balloon. I'll go eat 10 pieces and feel happy as a clam, veins sticking out everywhere and shoulders popping. Never stress over food. If it's "bad food" chalk it up to an investment in your happiness.