Calorie tracking is one of the most effective tools for reaching your fat loss or fitness goals. Whether you're trying to lose weight, build muscle, or simply gain more control over your nutrition, understanding what and how much you're eating is a game-changer.
This guide walks you through everything you need to know as a beginner—including how to use tracking apps like MyFitnessPal and Cronometer, how to log food correctly (raw vs. cooked), the pros and cons of calorie tracking, and when it’s okay to use alternative strategies.
📌 You don’t need to track forever—but it’s one of the best ways to learn what your body actually needs.
TL;DR
- Use MyFitnessPal or Cronometer to log your food.
- Track using a food scale when possible (prefer grams/oz).
- Raw vs. cooked weights matter—log accordingly.
- It’s not about perfection. It’s about learning.
- Be consistent, track extras like oils, and adjust over time.
Why Track Calories?
- Get control of your energy balance.
- Understand portion sizes and food quality.
- Build awareness so you don’t have to “guess” anymore.
Downsides (and How to Avoid Them):
- Can feel tedious → Make meals repeatable.
- May feel restrictive → Use it short-term to build habits.
- Can be inaccurate → Weigh food when you can, read labels.
How to Track with MyFitnessPal or Cronometer:
- Set a Goal – Know your calorie and macro targets.
- Log Meals – Use a food scale. Choose accurate entries.
- Add Everything – Don’t skip oils, condiments, drinks.
- Use Tools – Save meals, create recipes, scan barcodes.
- Stay Honest – It's a tool to help, not to judge you.
Cooked vs. Raw Weights
- Meat loses 20–25% of weight after cooking.
- Choose either method, but be consistent with how you log it.
- Raw weights are often more accurate for logging.
Dining Out Tips
- Look up restaurant meals or search similar dishes.
- Use hand-size portion estimates when needed.
- Logging something is better than nothing.
Alternate Tracking Methods
- Portion guides (hand-sized servings)
- Repeating simple meal templates
- Meal photos + food journals
- Protein/fiber-only tracking
Final Reminders
- Track to learn, not to obsess.
- Start small: log 3–5 days/week.
- This is a tool. Not a rule.
- It gets easier with time.
