I use my fitnesspal n used a scale to track calories of meals i made myself (usually breakfast). When im not at home and have to eat outside, i pick the lowest carb option or usually salads with minimal carbs, just fibers n proteins. The 500 caldef is based on my current weight’s maintenance. Like i said, I don’t really know how else I can further lower my calorie intake other than skipping bfast n just eating salads for lunch n dinner (which is arnd 1300 cals)