TRACK YOUR MACROS !!
If you want to properly track your calories and macros, you need to get a sense of the caloric content of each macro.The three major macros are, carbohydrates, Fats and proteins
Carbohydrates help in providing us with energy, and have 4 calories per gram, so if you are eating 250g of carbs a day, that contributes 1,000 total calories.
Fats help in supporting hormones, and have 9 calories per gram. Fat is the most calorically dense macro, and can be more filling. If you eat 80g fat everyday, that contributes to 720 calories.
Protein, we all know helps in repairing the muscles after we workout, and has 4 calories per gram. If you eat 150g protein everyday, that contributes to 600 calories.
So let's put all those numbers together: From the examples above, let's say one person one day eats 250g carbs, 80g fat and 150g protein. All that combined comes out to 2,320 calories. 1,000 calories coming from carbs (250g x 4 calories/g), 720 calories coming from fat (80gx9 calories/g), and 600 calories coming from protein (150g x 4 calories/g).Depending on your body goals,whether it is gaining muscle or loosing weight you can adjust your macros. Add 500 calories to your diet if you want to gain weight or if you want to lose weight you need to be in a deficit of 500 calories.
Hope this helps if you're struggling with macro tracking!