I use myfitnesspal app either on my phone or my desktop at work to track all my calories intake and exercise regimes I have. And so far it been helpful. below is how the app looks like and it very easy to use too. Am currently on a 1200 calories per day with 9 cups of water consumption and and hour exercise time.

Your Food Diary For:

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Homemade - Mug of Tea - 1 Sugar - 20ml Semi-Skimmed Milk, 1 mug	30	2	1	1	0	0
Add Food Quick Tools	30	2	1	1	0	0
Lunch
Jollof Rice (Ghanaian) - Rice, 100 g	275	44	8	7	219	2
Fried Mackerel - Fried Mackerel, 1 pcs	158	0	9	18	148	0
Nigerian Fried Plantains - Fried Plantains, 5 slices	120	17	6	1	0	8
Add Food Quick Tools	553	61	23	26	367	10
Dinner
Bananas - Raw, 2 medium (7" to 7-7/8" long)	210	54	1	3	2	29
Peanut - Peanut, 0.2 cup	166	5	14	8	5	1
Add Food Quick Tools	376	59	15	11	7	30
Snacks
Coffee - White Coffee-full Cream Milk & One Sugar, 300 ml mug	29	4	2	1	0	6
Add Food Quick Tools	29	4	2	1	0	6

Totals	988	126	41	39	374	46
Your Daily Goal	1,348	169	45	67	2,300	51
Remaining	360	43	4	28	1,926	5
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 148 extra calories from exercise today