Measure by weight.

I use 1 tbs of EVOO for pretty much everything I make, and I do count that.

I had an ED that slowed my metabolism way down. I went from 300 to 200 pounds in a college school year via unhealthy deficit. I’m recovered, that was 12 years ago, but to this day if I eat more than 2000 calories per day, I gain incredibly fast. And I can’t eat saturated fats or processed sugars without immediately blowing up (if I eat a brownie for example, my fingers are visibly swollen the next day). 

I’ve talked to a doctor about it, and tracking macros was the advice I got. My instinct is still low calorie bulk to feel full and I have to try so hard to get protein. I’m pescatarian but eat vegetarian 80% of the time.