Choose your tracking method (app, spreadsheet, or paper)
Set daily macro targets (protein, carbs, fat) based on your goal and body metrics
Determine your calorie target (optional if you track macros only)
Weigh and measure foods at the start to improve accuracy
Log everything you eat and drink immediately or at the end of the day
Use consistent food entries (same brand/product or same ingredient weights)
Track raw vs cooked amounts consistently
Include oils, sauces, cooking fats, and beverages (including alcohol)
Track add-ons accurately (milk/cream, sugar/honey, condiments)
Use nutrition labels for packaged foods
Use database entries for restaurant foods, estimating portion size if needed
For homemade meals, weigh ingredients and log by ingredient totals
Track supplements and protein powders according to label serving sizes
Record macro totals for each meal and for the full day
Review daily totals against targets (protein, carbs, fat, and calories)
Adjust targets weekly or when progress stalls (based on results and adherence)
Keep a consistent tracking window (e.g., weekdays only or full week)
Re-weigh foods if you notice drift in portion sizes
Aim for accuracy first, then refine based on trends over 1–4 weeks
Plan for “untracked” meals by estimating portions and logging as closely as possible
Save meal templates for repeat meals to reduce errors and time
Monitor bodyweight and performance changes alongside macro averages
Correct logging mistakes promptly (missed items, wrong serving sizes)
Back up or export your logs regularly if using an app