Weigh your food with a kitchen scale
Read the nutrition label or use a verified food database
Record calories, protein, carbs, and fat for each item
Add up each macro across all foods eaten
Track portion sizes accurately
Log cooking oils, sauces, dressings, and drinks
Use a food tracking app or spreadsheet
Compare totals to your daily macro targets
Adjust portions to stay within your goals
Recheck labels and entries for accuracy