Don’t bother with apps, many website even certain official healthcare sites will have info about food calories, even some calculators and the intake for your age/weight/gender/etc. It seems that if you’re biologically female you’re kinda screwed though, my partner had much harder time getting 1/10th of result I was getting.

When it comes to counting food calories, you don’t necessarily need exact numbers for raw ingredients and that info is out there, for anything else check out packaging and add it all up per day.