Choose a tracking method (app, spreadsheet, notebook)
Set a daily calorie target (or start with a baseline and adjust later)
Track everything you eat and drink (including oils, sauces, beverages, snacks, bites)
Weigh food when possible (especially for accuracy)
Use nutrition labels or a reliable food database for calorie amounts
Log meals as soon as you can to avoid missing items
Include portion sizes (grams, cups, spoons) and cooking changes (raw vs cooked)
Record all add-ons (butter, oil, sugar, cream, dressings, toppings)
Track drinks with calories (juice, soda, milk, alcohol, specialty coffee)
Don’t forget condiments and “invisible” calories (nuts, spreads, marinades)
Estimate when you can’t weigh, and choose the closest matching option
Review weekly totals to spot patterns and adjust portions as needed
Track consistently for at least 1–2 weeks before making changes
Adjust your target based on results (weight trend, hunger, energy, performance)
Use body weight trends (e.g., weekly averages) to evaluate progress
Recheck frequently logged foods for accuracy
Plan for special days (restaurant meals, takeout) by estimating using menu nutrition or similar items
Save common meals as templates to speed up logging
Keep tracking even if you miss a day (resume immediately)
Use macros only if desired (protein, carbs, fat) and ensure calorie totals still match
Consider using a “calorie budget” approach if your appetite varies day to day