It can be very hard to know how much you are actually eating without counting calories. Research shows that people eating in fast-food restaurants underestimate how many calories are in their meal by up to 500 calories.  You can use apps such as MyFitnessPal or Lifesum to track your daily calorie intake (and daily activity). To ensure you reach your daily calorie targets, it's also a good idea to follow a meal plan. You can either create your own or simply pick one from my meal plan library.