If you look at the calorie tables, or look for the calorie content on the Internet, then over time, it is enough to look at a well-known product so that you can immediately understand how many calories and macro nutrients (proteins, fats and carbohydrates) it contains
Use a kitchen scale and a food calorie table. It should be borne in mind, for example, that the tables are made for products that have not been thermally or in any other way. For example, dry buckwheat and buckwheat cooked in water with salt have different calorific values
By eye, even knowing the calorie content of individual components of a dish, it is somewhat problematic.
There is a good website calorizator.ru, where they publish the full calorie content of products, and even dishes.
I, to For example, I keep track of the calorie content of the diet, so I painted my menu for every day and counted how much where what. Very disciplined, especially if you want to achieve some goals in sports, and just look good.