The only thing I really look at is weight of my Protein, try for 3-4oz each meal. I definitely am conscious of calories and fat, eating quality foods, and..have not cheated. Rather, allowed myself small amounts of the good stuff. For example, breakfast this morning was two eggs with reduced fat cheddar cheese and bits of real bacon, avacado on the side. Now, I can live with that!!!
I have a great tool on my mobile phone (android) called the calorie counter, it is really great and I highly recommend it. I use it mostly to look at calories in things I USED to eat, like a double bacon cheeseburger......IT IS QUITE DISTURBING THE AMOUNT OF FAT AND CRAP I USED TO EAT!!!!
Good luck,
FBS