Tracking macros means logging the protein, carbs and fat in what you eat. It sounds tedious, but after the first week or two it takes a few minutes a day, and it's the fastest way to learn what your food actually looks like.
Step 1: Get your targets
Use the free macro calculator. It gives you calories for your goal, then protein, carbs and fat in grams. Those are your daily numbers to aim for.
Step 2: Get a food scale
A cheap kitchen scale is the most useful tool you'll buy. Eyeballing portions is where most people go wrong: a "tablespoon" of peanut butter is often two. Weigh things in grams, and be consistent. If you weigh rice cooked, log it as cooked.
Step 3: Log as you go
Log each meal when you eat it, or even before. Trying to remember everything at night is where tracking falls apart. Most of what you eat repeats, so it gets faster every week:
- Scan the barcode on packaged food.
- Scan the nutrition label if the barcode doesn't come up.
- Save meals you eat often and add them in one tap.
- Re-add recent foods instead of searching again.
Step 4: Eating out
Look the place up. Most chains list their nutrition. For everywhere else, find something similar and log your best guess. One rough estimate won't ruin anything. Skipping the log because it isn't perfect is what hurts.
How close is close enough?
Within about 10% of your targets most days is plenty. If you only nail two numbers, make them calories and protein. Carbs and fat can trade places day to day without changing much.
Check it weekly, not daily
One high day doesn't matter. Look at your weekly average and your weight trend. If your weight isn't moving the way you want after 2 to 3 weeks, adjust your calories a little and keep going. Here's how to adjust.
You won't track forever
After a few months most people can eyeball portions far better than before. Plenty of people track for a while, take a break, and come back when they have a new goal.