It can be very difficult to keep track of your calories and macros. It is an essential part of diet and exercise to know what you are eating. Fortunately there is a very useful app called MyFitnessPal to make things easier.
It does take a lot of time to set up initially. It allows you to scan the bar code on food items to import its nutritional values such as calories, protein, carbs, fats etc.
But once it is set up it is a very useful way to track your macros. Also, it can be used to give a rough guide when eating out as you can search for food & dishes within their vast database.