On Windows, I don’t use anything and am just judicious about what I install, because by far the biggest problem with Windows is programs putting files in all sorts of places they don’t belong (and subsequently not properly cleaning up on uninstall). If you avoid the programs that act badly like this and let Windows Defender catch the remaining oddballs you won’t have much trouble.
On macOS I do even less, because with the latest release by default all system-related directories are strictly read-only, even for programs with admin privileges. This means that any “dirtying” that can happen is for the most part restricted to your user account, making cleanup dead simple… it’s mostly just checking /Users/<name>/Library/ for files related to the offending program. No utilities needed. Alternatively, if you want a clean slate, just create a new user account and delete the old one.
One thing that I always have handy for both operating systems, though, is a utility that does nothing but show what’s eating up disk space (zero auto-clean functionality). For Windows this is WinDirStat and on macOS this is OmniDiskSweeper.