How to Track Calories & Macros Easily


Tracking calories and macros turns people off dieting at a rapid rate.

People typically want a “quick fix” or diet adjustment like, cutting out carbs to loose weight.

The same natural dietary habits for wanting to put on muscle are usually applied as well.

Many individuals search for key food for max muscle growth and decide if I eat these and stick with “healthy foods”, I will build lean muscle.

There is a problem with both these approaches, whether your goal is fat loss or muscle growth.

The problem is Structure

Things in life are only as complicated as we decide to make them.

This goes for dieting as well, maybe your current diet plan has to strict of a structure!

For example: Many people like to try the latest diet hacks or trends like cutting out carbs and sticking to high protein with fat. Or high carbs but low fat is the trick!

The problem with these diet trends you see floating around every year, promising x amount of fat loss by x amount of days comes down to one thing.

You end up treating these dieting trends as all-or-nothing approaches.

You’re either in or you’re out. There is no balance.

These trendy diets set you up with the mindset that if I don’t follow these diet hacks exactly I will fail!

When things get stressful, or life gets in the way, you’ll often unintentionally divert your attention for a split second and slip up.

A cookie here, a piece of candy there.

One cheat turns into an entire weekend free-for-all.

The week begins, you try to get back into the diet, but slowly you subconsciously undermine yourself one snack, one meal, at a time.

Before you know it, you’re using your own mistakes to rationalize why dieting doesn’t work.

You give up! You fall back into old habits—the same old routine as always—and nothing’s changed.

Does this Sound familiar?

Primed for failure

The real kick in the ass is most don’t even realize these plans set your mind up for failure before you even start.

Most these diets require tell you to be precise or they will not work.

For example the if your’re cutting out carbs, you’re told carbs are the enemy and the key to fat loss is no carbs.

Nobody is perfect, especially and a beginners stage of dieting.

It’s these diets that claim they have the answers with tricks and hacks that actually make it extra hard: you spend the entire time hungry, counting calories, and focused on what’s not allowed. 

Then when you do cheat you are left feeling stressed and guilty, which can be worse for you than cheating.

The chances you’re going to keep practicing something that you hate and which makes you judge yourself are highly unlikely.

Restrictions never seem to end. Can’t have this, can’t have that. Eat 5-6 times a day for fat loss. You gotta be on  high dieting structured plan all the time.

What if I told you things could be much simpler to achieving your dream body.

A Simple Approach

You see dieting should not feel like a obligation or hinder your ability to enjoy life.

Whichever style of dieting you decide on should be appropriate to your lifestyle and long term goals.

This is going to provide self gratification with eating habits that can be carried out enjoyably with long term sustainability.

My Diet structure for losing weight and building muscle are very similar to one another.

I live a busy life like most of us and I have designed my diet for balance and flexibility.

This is nice because again, things are much easier when kept simple.

Structure for Losing weight

  • Push back First meal 4-6 hours upon waking up.
  • I usually have 2 cups of coffee during this time.
  • First medium meal is typically around 12pm -1pm 40% of calories.
  • I stay around a macro split of protein 30% carbs 50% fats 20%
  • Second large meal is usually around 8pm-10pm.
  • This is followed by a dessert ( usually a large yogurt bow

Structure for Weight Gain

  • Push back First meal 4-6 hours upon waking up.
  • I usually have 2 cups of coffee during this time.
  • First medium meal is typically around 12pm -1pm 40% of calories.
  • I stay around a macro split of protein 30% carbs 50% fats 20%
  • Second large meal is usually around 8pm-10pm.
  • This is followed by a dessert ( usually a large yogurt bow

The only adjustments I make between the two plans are my total calories for my physique goals at the given time.

Again the main reason people fail at diets is because they over complicate things and become frustrated.

Here are my 6 simple rules I follow for my simplified diet structures for weight loss and weight gain.

1. Use an app on your phone.

Some might say this isn’t accurate and a waste of time.

But listen , the more raw data you have the better with any situation in life.

The idea is to have an idea of what you’re consuming on a daily basis.

I recommend myfitnesspal app.

You can set your profile up with your current calorie target and track your daily results with each food item you type in.

It can even scan the back of food labels to automatically load in the content.

This app will not only track your calories but your macros as well.

It will provide the amount of grams for fat, carbs , and fat in individual foods and overall daily intake.

2. Invest in a digital small food scale.

I know what you’re think , a food scale ?

Sounds like a lot of work and hey maybe it is but the plan is to become mindful of your intake.

Remember though you’re practicing at this at first.

Take me for example: I Eat out all the time and lose fat when that is my goal. When Its my goal to put on lean mass, I do it all the time eating out.

Do I take my scale with me to the restaurant and start weight out my bread on my burger?

no but i still hit my goals and how do you think i able to do this ?

With practices!

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The only reason I might be better at this than the next person is because I have failed at it more times than them practicing. 

My advice is to use the food scale when you’re at home and take mental notes of portion sizes.

The more often you do this the more you will become familiar with food portions.

For example: I have weighed 1 to 2 cups of rice so many times that i know what 1 to 2 cups of rice looks like when i eat out .

I have also recorded in my app so many times 1-2 cups of rice, I know the calories is 200 for 1 cup and 400 for 2 cups.

I can track this without the app or scale now when I eat out.

The same can eventually with practice apply to chicken , potatoes , and bread.

3. Weigh your meat raw

Many people ask me whether or not to track meats raw or cooked.

As a rule of thumb weigh your meats in their raw state.

This because most food labels nutritional information is based of its raw state.

Make sure when you log it in your app you select the raw state , if your scan it then it will do it automatically for you.

4. Keep it simple

Again most diets fail because people over complicate them and become discouraged.

We want to keep our diet as simple as possible.

Does this mean eating boring foods?

Not at all, it is quite the opposite and let me explain.

  • Do not count trace proteins from starches and other foods. ( This will only complicate things)
  • There is no need to count calories from fibrous veggies ( the amount of calories in these is minuscule)
  • Don’t bother with counting calories from low calories sauces ( mustard. tomato, soy, hot sauce , salsa ,etc )

Do not worry about hitting your calories and macros exactly.

Stressing about being perfect and exact with these two are going to drive you insane.

And stress can cause far worse damage to your body emotionally and physically than going over a few in calories.

Just aim to be within 50g of your overall calorie intake and no more than 10g out of your macro targets.

Food labels are not even 100% so just be within good distance of your target and you will be okay.

5. Intuitive Eating

Intuitive eating means breaking free from the on-and-off cycle of dieting and learning to eat mindfully and without guilt. Creating a way of healthy eating that can become a way to enhance your lifestyle.

  • Stop believing society’s messages that quick-fix plans can deliver lasting results.
  • Pay attention to your body’s hunger cues.
  • Stop when those hunger cues are no longer present.
  • Understanding what feels good and what doesn’t when you eat something (Find foods that make you feel full and satisfied and then move on and enjoy the rest of your life, rather than continue to eat mindlessly)
  • Acknowledge your emotions without using food as a crutch. Many individuals like to overeat when emotions like anxiety or depression take over from the subconscious mind,(Try practicing seeing your emotions from an outsider perspective)  being more mindful with your food and with your emotions can help you keep these two from mixing.
  • Stop obsessing about unrealistic expectations about your body. Learn to love your Genetic make-up and the body you can build with it.

The Main point here is to establish a healthy relationship with food and your body.

Intuitive Eating works wonders with a balance of nutritional education.

6. 80/20 Rule

This is a straight forward rule implying that the bulk of your intake from food is 80% whole foods and 20% pleasure foods.

The can be one of the easiest way to reach and maintain a lean body all year.

This approach works great for weight loss or weight gain, depending on your current goal.

80/20 gives you the freedom to have sweets, allowing yourself free of cheat days.

Most people go overboard on their cheat days and cause signification set backs to their weight goals.

When applying 80/20 you have no urges for overeating because you’re allowed these pleasure food on he daily.

Final thoughts


Create a meal plan that you actually enjoy.

One of the worst things about most mainstream diet methodologies is the amount of restrictions placed on what you can eat and when. And the irony is all those rules are bogus and unnecessary.

If  your daily caloric intake is set correctly, and your macronutrient ratios are right, what you eat is not the main point.

Dieting is much more a numbers game rather than what you eat.

I do recommend sticking to healthy, nutritious foods, but you can eat plenty of carbs every day, including some sweets and you will be okay!

There are two ways to track macros:

1. Weighing and tracking everything using an app
2. Eyeballing portions and listening to your body.

I think both are useful and should be practiced.

Once you get in the habit of being accountable for your overall macronutrient and calorie intake then getting lean will become second nature to you.

You will no longer be fighting your food cravings being victim to a restricted lifestyle and left feeling guilty for overeating.

Rather, you will be able to eat whatever you like.

This way of thinking creates a very healthy mindset with food, Knowing that you can have whatever you like.

When you hold yourself  accountable, you will naturally want healthy foods.

When you apply the strategy of tracking calories outlined above your diet  perfectly balanced without having to set strict rules.

But when you tell yourself, you can never have that dessert of the menu because there is no place for it in your diet, you will be at a constant struggle.

Let me know how you handle diet accountability below and your thoughts about it.

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