Tracking Calories and Macronutrients: A Comprehensive Guide

Tracking calories and macros

My clients track their food in a number of ways. Some just take photos, some use apps such as MyFitnessPal, some don’t bother at all and we just look at food types and portion sizes.

The significance of understanding and managing our nutritional intake is useful though. Whether you’re aiming for weight loss, muscle gain, or merely maintaining a balanced diet, knowing what you consume can make all the difference. In this guide, I’ll explore the various ways you can track your calories and macronutrients.

Many of these may crossover or work together, so this gives an overview of each:

1. Food Diaries and Journals

Old-school but effective.

Using a pen and paper to jot down everything you eat throughout the day is one of the most traditional methods. This approach requires you to be consistent and disciplined, taking note of portions and ingredients.


  • Little-to-no tech needed.
  • Will help you or a professional (fitness, nutrition or medical professional) understand your eating habits.
  • Full control over details and notes.


  • Manual calculation will be required.
  • May not be as precise.

2. Nutritional Labels

The back of the pack holds a wealth of information.

Almost all packaged foods come with a nutritional label detailing the calorie and macronutrient content. These labels provide info per 100g and, in most cases, per serving.


  • Direct information.
  • Covers most packaged foods.


  • Doesn’t account for homemade foods or when recipes are modified.
  • May not consider preparation methods that can alter content (e.g. frying or crushing foods).

3. Mobile Apps

Tech-savvy and on the go.

There’s a myriad of smartphone apps available that help track caloric and macronutrient intake. Apps like MyFitnessPal, Yazio, and FatSecret allow users to log food, either by searching their database or scanning barcodes.


  • Extensive food databases.
  • Automated calculations.


  • Requires consistent data input.
  • May not be 100% accurate for all foods.

4. Online Databases

Websites and nutritional databases.

Various online platforms are dedicated to providing nutritional breakdowns.


  • Comprehensive and suitable for those who prefer websites to apps.


  • Not all websites will be accurate.
  • Can be overwhelming with too much detail.

5. Wearable Tech

Wrist-worn wizards.

Devices like Fitbit and Garmin often offer not just activity tracking, but also the feature to log food and drink intake. They often sync with their respective apps to give a more holistic view of your health.


  • Combines activity with dietary tracking.
  • Offers insights into calorie burn vs intake.


  • May be pricier than other methods.
  • Limited by the database of the wearable’s paired app.

6. Dietician, Coach or Nutritionist Consultation

Professional input.

For those who want a thorough understanding of their needs and habits, consulting a nutritionist, weight loss coach or dietician can be invaluable. They can provide tailored advice, guidance, and even specific meal plans.


  • Personalised recommendations.
  • Professional expertise.


  • Costs can be higher than other methods.


There’s no one-size-fits-all solution when it comes to tracking calories and macronutrients. The method you choose should align with your comfort level, tech-savviness, budget, and dietary goals. Whichever you opt for, the most important factor is consistency. After all, the more accurate and regular your tracking, the better equipped you’ll be to make informed decisions about your diet and health.

I can help you…

Are you looking for a weight loss coach or someone to help you gain muscle? I can help you!