My Fitness Pal!! They have an extensive database and you can download it right to your phone as an app..... And read nutrition labels, read calories at restaurants that offer the info... Weigh your food, measure, measure, measure! You would be surprised how tiny one tablespoon of dressing or peanut butter is. After awhile, it's second nature and you can start to eyeball things to a degree. Track everything including fruit! I have been a calorie counter for at 20 years lol.
No more scales! I am taking the scenic route...