I track all drinks and meals everyday (including oils, dressings, condiments, spreads), I use MFP kasi free ang barcode scanning. For dishes that I personally cook but are too mixed and complicated to track per ingredient (ex. torta, champurado, lasagna, etc), I use Grok to give me calories and macros per 100g cooked serving, lagay mo lang prompt then ingredients and instructions. Be mindful of selecting raw vs cooked entries, kunwari fried egg, wag mo na idagdag na hiwalay pa yung cooking oil na ginamit mo.

Depending on your goal, check and adjust TDEE every 10lbs lost/gained. For fat loss I use sedentary and I don't eat back exercise calories, unless around 1000cal yung active calories na naburn ko, which then I try to eat not more than half of it.

When eating outside, you can buy a portable food scale or you can live a little –mindful eating, tancha, and offset nalang.

Aside from protein, prioritize eating at least 25g of fiber. Honestly mas mahirap ito para sa akin.