I track everything. (with caveats below)

It's less important to get the calorie numbers perfect, and more important to be consistent in your under/over reporting. To me, it's a tool to track the consistency of my diet. No amount of over/under reporting is hiding 2 slices of pizza on a graph.

In sweet dishes, 2 TBSP sugar is 120 calories. In savory dishes, 1 TBSP oil is 100 calories. None of the other minor ingredients have any appreciable calories. You should be able to predict quantities within a 1 TBSP tolerance range. The rest of your calories come from foods with visible volume, and chatgpt does a good job of predicting their calories from screenshots. With that, hopefully, you don't under-report any meal by more than 200 calories. If you're following a recipe, dump the whole thing into chatgpt, voila.

Over 2 meals, under-reporting by 200 calories feels like a lot. But wait to have 1 milkshake, beer or 1 tiny baklava and see the graph shoot beyond any of these pesky concerns. The goal is to track and be accountable for the latter: the ultra-palatable foods. The extra onions and parsley are not making you fat.

For outside food, you can find official numbers reported by fast food places. Add 20% to their estimate. Actually, add 10% to all estimates. Every your own food. If a full meal randomly lands under 500 calories. I look at it with scrutiny. It takes careful effort to stay under 500 and feel full. If it happens consistently and you don't lose weight, then you're tracking something wrong.

PSA: NUTS HAVE A SH*T TON OF CALORIES. ALWAYS REPORT THEM. YOU WILL BE SHOCKED. _____

The system has worked quite well for me.

In all cases, my weight gain has corresponded to long periods of door dashing, liquid calories & dessert binges. On these days, my daily calorie consumption jumps by ~800 calories. Getting your oil intake wrong by 1 TBSP makes no difference to that number. Focus on the main culprits.

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P.S: ofc, if you care about micros, my comment is irrelevant.