NOTE TO BF MOTHERS
While our formulas are as accurate as they can get, everyBODY is different. So, if you notice a decline on your supply increase your calories (100kcals at time), until your supply gets back to normal.
How to track your calories and your macros?
The Best way to track your macros is by using Food Tracking apps like:
The one I am most familiar with and recommend is MyFitnessPal. However, you can use whichever one you prefer and find easier to navigate.