Tracking really works

I originally tracked my calories, protein, carbs, weight, H20 in a little book, but now I am not tracking every single day and use fitday to help me calculate my intake. Most days are pretty similar for what I eat and drink, so it is almost always about the same#. I have been really observant of what I am taking in and if there is any question, I calculate it to make sure I am getting to my goal...