Tracking your workouts and meals can seem annoying and tedious. However, it can be very beneficial and help you get a visual of what your day to day activity/meals are so you don't go off track. I highly suggest to NOT count calories. Making sure you don't over eat is one thing, but don't pay so much attention to calories. Instead, pay attention to your macros.
Macros are the number of grams of protein, fat and carbs you eat per day. The amount that one can eat is different from person to person and what their daily activity level is and their physical goals. To find out what your specific macros should be, click here. I like to log my macros just so I make sure I'm not over eating or under eating and I've found it to work really well. Many people use IIFYM (If It Fits Your Macros), which means if you want to eat - let's say a burger - and it fits into your macros without going over the grams of carbs/protein/fat then you can eat it. It's a very flexible diet, which is why so many people love it.
I used to use My Fitness Pal to keep track of everything and I still use it to get the macros, but I found actually writing my meals, workouts and water intake down really helped me to get a visual of my daily fitness and eating activity. So, I decided to create a PDF that you could use every day.
You can write down your goals whether they are things you want to get done this week, today or something you want to work towards in the next coming weeks. There's also a section for breakfast, lunch, dinner and snacks plus the macros of each so you can keep better track of your eating habits. Then, there's a workout plan section where you can write down what you plan on doing for your workout or what you maybe want to try at the gym so you don't forget. And last, but definitely not least, is a section where you can note down how many 8 oz glasses of water you've had.