There are a few apps out there u can use. I use my fitness pal, great for logging calorie intake and carbs to help u stay under 20g.

I have my fitness pal but I can’t change the carbs to 20 and I’m not sure what the protein and fat % should be.

Something that worked for me is that I left my carbs for one meal. Breakfast and lunch where all fats and proteins and dinner I added the veggies. It’s also easier eating on the go knowing you will come back home and have veggies. I’m back to my regular weight. I’m out of Keto now but my body doesn’t ask for carbs anymore so I’m still losing a couple little pounds. I feel great. I lost 20 pounds in 2 months.

Senza has helped me a lot.

Carb manager is a great free app. It does all the work for you. For me I think if it is a startch or sugar leave it alone….that takes care of 85% then you read labels outside of that…to me I think meat, cheese, eggs and green veggies minus peas …olive oil.. Butter…salt and a little bacon while cooking….fresh foods and not prepackaged.