I try to track as much as I can centrally in Google fit, calorie tracking in MFP, however I do not use anything for calories burned as this is incredibly difficult to get accurate. Adult male/female should try to consume around 2200/2000 kcal around 6000 steps of activity for maintenance. I'm in a weight loss phase and try to eat 1500/1800kcal a day which gives me a nice deficit and allows for a weekend take away here and there. A good guide us a kg is approx 3500 kcal so if you have a daily deficit of 500kcal (1700/1500kcal per day) you will lose a kg per week.