You can't control your calories without keeping track of what you are taking in. My Fitness Pal is a great tool for this. You can track all of your food at home on you pc or on your smart phone while you are out. I believe this is a must do if you are really serious about getting precise with your calories. You can build your meals for future days, which helps you to plan out your calories and make sure you spread them out in a way that will keep you satisfied. It's kind of like a preplanned menu for you if you do it that way. You are less likely to stray from your calorie allowance if you have your day planned out and you can just look at your menu. I do advise you to make sure that you are logging correct info. Read the foods you enter and make sure the nutritional information is correct.