I work out a good sweaty hard hour every day. If I decide to do more, I must up my calories. My body lets me know when it needs more fuel. But its common sense if you have a restful day, you should eat at the bottom of your calorie range. If you go hard, get up to the top of your range.
I always track everything, both food and fitness. I weigh in once a week. It is working for me. Its basic math. The trackers make it a snap to follow how you are doing with consuming and burning calories.