I've been tracking my daily calorie intake on a spreadsheet for the past three months and have had some success losing weight through it. If you do it right it will shine a light on the seemingly inconsequential food items which are setting you back. For me it was the Japanese milk teas which I was able to quickly eliminate.

The big thing I've realized through this exercise is just how much of a creature of habit I am. Inputting what I've eaten over the previous day is mostly copying and pasting rows from previous days sheets, and I suspect I could simplify input even further. Most people would be in a similar position and should be able to build their own lists by reading the nutritional information already available. When that's not available It doesn't necessarily I found r/caloriecount to be a useful resource. It need not be perfect either, just as long as you're doing it consistently.