The One With .... How to Track?

Tracking Macros Doesn't Have to Be Hard

I admit, tracking macros can be overwhelming at first. I promise you though it's almost as easy as counting calories. I think it provides better results regardless of what your goals are. Plus, it is way more sustainable. Which is the goal right? Many macro coaches will tell you they never intend for themselves or for you to count macros for the rest of your life. It provides a blueprint though in order to achieve your goals. For a review on what macros are, read my post The One With the Macro Basics

So What Do I Need to Track Macros?

First and foremost, I recommend getting a food scale. You really don't need anything fancy. There are great ones at Wally World or on Amazon around $10. In the picture above are the scales I've had through the years. Using a food scale will ensure that you are being the most accurate. The calories in 1 Tablespoon of peanut butter can vary to the calories in 16g of peanut butter.

1. This was my first scale back before I even knew what macros were. I used it to weigh so when I was counting calories I was more accurate. Keeping it real, I'm a sucker for advertising and was hooked on the show Biggest Loser, so that had a lot to do with that purchase 🤣 I originally purchased mine from Bed, Bath & Beyond but here's a very similar one on Amazon: Taylor Precision Products Biggest Loser 6.6-Pound Kitchen Scale with Glass Platform (White)

2. This one was my first scale I bought when I got serious about counting macros. Again keeping it real, I had totally forgotten about the Biggest Loser one at home and stumbled upon it about a week after this one came home. Whoops. When I found this at the store, it was around $12. This is the most similar one I could find on their website: Mainstays Slim Digital Scale

3. One of my internet best friends (I'm pretty sure she doesn't feel the same way about me) Lillie @LilllieEatsandTells recommend this scale on her page. I have to admit, this is my favorite go to scale now. I love that I can fit a plate or larger dish and still be able to see the numbers. Plus it can handle more weight than my biggest loser one. It was around $40 on Amazon when I purchased it. Again, totally not necessary to spend this kinda of dough, but here is the link: Kitchen Scale - Bakers Math Kitchen Scale - KD8000 Scale by My Weight, Silver

Secondly, you will need a way to keep track of what you are eating, a food log if you will. Also this is how you will know if you are meeting your macro numbers or not. Some people prefer keeping a log in a paper journal. Some prefer an excel spreadsheet. I personally prefer apps. I've used a few over the years and I have my favorites. Stupid Simple Macros is my go to, although it does have a few flaws. MyFitnessPal is the most popular used by coaches. I often use both.

Applications

Stupid Simple Macros

This App is available in both the apple and google stores. There is a free version. But, I got the most out of it by paying for the full version. It was a one time fee under $15 (at the time I purchased the app a few years ago). The full version allows you to add your own items, adjust the images and your home screen etc. I like this one because it has common foods built in like apples, bananas, almonds etc. This made it so much easier for me and I didn't have to search for the blue check mark. I also love that I can add my own food by scanning a barcode and then can make adjustments to the numbers. So, say if someone had previously added it to the database incorrectly, I could then adjust the information to match. I also love how I can set my exact numbers and can have multiple nutritional profiles so if I'm carb cycling or trying different numbers, then they are all saved and it's easy to get to them all. At the top you can either see how many macros you have left or how many you've consumed.

A few cons, as nothing is perfect; I find you can't pre-plan your week as easily as in MFP. Also, their database isn't as extensive. But since I've entered most of my own items, I feel confident in the numbers. Lastly, since it's not as popular of an app, I can't sync it to my apple health or other health apps.

Here are screen shots from their own website. Note: I don't use the fasting or workout portions so I can't give you feedback on those options.

MyFitnessPal (MFP)

This is by far the most popular tracking app used. There is a free version and a paid version. The paid version is $79.99 a year or $19.99 a month. I know a lot of people who prefer the paid version, but I've been happy with the free version for over 3 years (again full disclosure, I like Stupid Simple Macros better). I'd personally rather spend that $20 a month towards my workout program I use. To each their own though!

MFP has a lot more items in their databases, and you can tell which items have been verified by the blue check mark. Also, you can search recipes from other people. Lille from LilleEatsandTells posts her recipes that I look up a lot. Due to its popularity, it can sync easier with smart watches, apple health, FitBit, and their own apps like MapMyRun or MapMyWalk. A lot of people like the usability of it as well. I do love how easy it is to sync to my other apps, how easy it is to plan a week in advance and how easy it to copy meals if you eat the same thing over and over again. I've found the best way to use the free version is to set my numbers to 0 and then I can hit my "exact" numbers but just negative. Just make sure your calories are set to 0 before you try to make your macro goals 0.

Cons for me: I don't like that you can't set your numbers to be exact unless you pay for the premium version of the app. I also don't like how you can't edit foods in the database. A lot of times I will scan a barcode and the information that pulls up doesn't match that product that I'm holding in my hand. Also, my numbers hardly ever match what I have in Stupid Simple Macros. I can have the exact same items in both apps and MFP is always lower numbers. Because I've entered 85-90% of my own items in Stupid Simple Macros I feel more confident in these entries.

Please note, it's not recommended to have MFP calculate your macros. It's notorious for giving you extremely low numbers. Not only is this not sustainable, it can be dangerous. So just use MFP for tracking purposes only.

Here are some screenshots from their website:

There are lots of other great apps that you can use to track, these are just the 2 I'm the most comfortable with and have used the most. Other apps I've used or had recommended to me are Lose It, MyMacros+, Evolve, and even FitBit.

Ok Now What?

Ok Julie, I have my food scale, my numbers (if you need help calculating your numbers, see my post here) and a way to log and track my macros daily. Now what do I do?

I always recommend spending a good 2-3 weeks getting used to your scale and the process of logging by tracking what you are currently eating. You know I'm all about being 100% real with you and I don't sugar coat anything -- I've fallen off the health wagon so many times recently. So I've started and stopped counting macros more times than I can count. The times that I've tried to "start a new diet" I've failed miserably. When I've been most successful and saw the most consistent results is when I made small tweaks to what I was already eating insteading starting from scratch.

I touched on it earlier, but you definitely want to weigh food to be the most accurate. Below is my go to graphic I've found from Christy Shaw (no relation 😜) on IG @Christy.Shaw showing why it's important to weigh vs measure. 40-50 calories isn't a big deal once in a while, but do that enough in your day or week and you'll take yourself out of your calorie deficit real quick.

Your Goal is NOT to Hit your Numbers 100% perfect, your goal is to hit them within +/- 5g of each category

After you've been tracking without hitting your numbers for a few weeks to get a feel for it, then you will want to start trying to hit your numbers consistently. Your goal is not perfection. I repeat, your goal is not to hit the numbers perfectly. In fact in the 3 years I've been counting I think I've hit my numbers perfectly maybe 5 times? Your goal is to be as close them as possible as consistently as possible. If you go over one day, don't worry about it. Just start fresh the next day. If you have a birthday, holiday, wedding, vacation etc no worries! Take my tips from The One with the Holiday Celebration and keep going. Remember you didn't gain weight or lose weight in 1 day or 1 week. You will make more progress if you don't just give up because you didn't hit your macros for a day or two or three.

Remember, tracking your macros can be like making as much yummy food as you can into your day. Sometimes, I REALLY need that Chick-fil-A Sammich or the pieces of pizza. Other times, usually after a killer leg day, I'm ravenous and want as much as food as I can. It's all about what fits and what will keep you sticking to it the longest!

Want More Tips to Weighing and Logging Food? Check out The One with some Tips and Tricks (post still to come)

As always, remember I'm not a dietitan, a PT or a macros coach. Just a gal sharing her experience and research with you!

<3 J