Daily tracking might be a useful temporary education but looking through time and space, lean people are mostly ignorant of calories. It's the obese cultures that have guidelines, labels, and apps.
I value basic literacy about high/medium/low energy foods, especially for folks learning how to shop and cook for the first time. Fresh produce is safe to eyeball (wholes, halves, quarters) but non-hydrous fats, sugars, seeds, and powders are better done with a teaspoon or tablespoon.
Lots of: urban hiking, cycling, sprinting
Lots of: fresh meat, seafood, eggs, organs, tubers, starch fruits, vegetables, meat fat, dairy fat, oil fruits
Some: cured meat, dairy protein, sweet fruits, rice, pulses, tree nuts, oil seeds
Minimal: soy, refined proteins, sugar, liquid carbohydrate, grains, refined oils, peanuts