I don't, but what I did do was track everything obsessively in a spreadsheet for about a week, while exercising and eating and sleeping a nominally correct amount. As you indicate, it's a lot of manual effort to track everything like that, and I couldn't see myself doing it long term.

But over that week, I "calibrated" myself. I know, vibe-wise, how it feels to be eating the correct amount of food. And now I just keep doing that.