If you have a smart phone you can use an app called my fitness pal. It has a website as well. I use it and it gets me pretty darn close. Even closer if the food is already built into its library. This app has the most foods that are out there then any other app. The foods that are not I break down into what they are and then calculate from there. It keeps track of what you eat and breaks down a day to day list of all the items such as carbs, protien, fats, ect. Very useful and my dr. really likes to see what I have been eating this is a goto tool for me.