Track Your Progress

Macro Tracking

Track your calories and weight to optimize your nutrition plan and reach your fitness goals faster.

Track Your Daily Nutrition

Enter your daily calories and current weight to track your progress over time. Consistent tracking is key to understanding what works for your body.

Your Tracking History

No entries yet. Start tracking to see your progress.

Understanding Macro Coaching

What is Macro Coaching?

Macro coaching is a nutrition approach that focuses on the balance of macronutrients (proteins, carbohydrates, and fats) rather than just counting calories. It provides a personalized nutrition plan tailored to your specific goals and body composition.

With macro coaching, you'll learn how to fuel your body optimally while still enjoying your favorite foods.

Why Track Your Macros?

  • Body Composition: Macro tracking helps optimize body composition by ensuring you get the right nutrients to build muscle and lose fat.
  • Performance: Proper macro intake ensures optimal energy levels for workouts and recovery.
  • Food Flexibility: Unlike restrictive diets, macro tracking lets you enjoy a variety of foods while still meeting your goals.
  • Data-Driven Approach: Regular tracking creates a dataset that helps you understand what works specifically for your body.

Getting Started

Follow these steps to begin your macro tracking journey:

  1. 1
    Calculate your TDEE (Total Daily Energy Expenditure) to determine your maintenance calories.
  2. 2
    Use our macro calculator to determine your ideal protein, carbs, and fat distribution.
  3. 3
    Track your daily calorie intake and weight using the tool on this page.
  4. 4
    Adjust your macros based on your progress and results over time.

Need Personal Guidance?

While self-tracking is effective, personalized coaching can accelerate your results and provide accountability.

Learn About Macro Coaching

Frequently Asked Questions

How accurate should my tracking be?

While perfection isn't necessary, aim to be as accurate as possible. Use a food scale for best results, especially for calorie-dense foods like oils, nuts, and nut butters. However, consistency is more important than perfect accuracy.

How often should I weigh myself?

For most people, weighing yourself 2-3 times per week under similar conditions (morning, after using the restroom, before eating) is sufficient. Daily weighing is fine if it doesn't cause stress, but remember that weight naturally fluctuates due to water, food, and other factors.

How long should I track my macros?

Most people benefit from 2-3 months of detailed tracking to learn portion sizes and understand their eating patterns. After that, many can transition to a more intuitive approach while periodically checking in with more detailed tracking.

What if I'm not seeing results?

If you're consistently tracking for 2-3 weeks without seeing progress, you may need to adjust your calorie target. For fat loss, reduce calories by 10%. For muscle gain, increase by 10%. Remember that weight loss isn't always linear, and factors like sleep, stress, and hormones play important roles.