{"id":10200,"date":"2025-01-03T11:00:00","date_gmt":"2025-01-03T16:00:00","guid":{"rendered":"https:\/\/macrofactor.com\/?p=10200"},"modified":"2025-01-03T13:10:31","modified_gmt":"2025-01-03T18:10:31","slug":"counting-macros","status":"publish","type":"post","link":"https:\/\/macrofactor.com\/counting-macros\/","title":{"rendered":"Counting Macros: How to Log Your Food and Track Your Calories"},"content":{"rendered":"\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\"><h2>Table of contents<\/h2><ul><li><a href=\"#h-quick-pep-talk-for-counting-macros-nbsp\" data-level=\"2\">Quick pep-talk for counting macros\u00a0<\/a><\/li><li><a href=\"#h-what-are-macros\" data-level=\"2\">What are macros?<\/a><ul><li><a href=\"#h-protein-overview\" data-level=\"3\">Protein overview<\/a><\/li><li><a href=\"#h-carbohydrate-overview\" data-level=\"3\">Carbohydrate overview<\/a><\/li><li><a href=\"#h-fat-overview\" data-level=\"3\">Fat overview<\/a><\/li><\/ul><\/li><li><a href=\"#h-why-count-macros\" data-level=\"2\">Why count macros?<\/a><ul><li><a href=\"#h-body-composition-goals\" data-level=\"3\">Body composition goals<\/a><\/li><li><a href=\"#h-performance-goals\" data-level=\"3\">Performance goals<\/a><\/li><li><a href=\"#h-developing-better-eating-habits\" data-level=\"3\">Developing better eating habits<\/a><\/li><\/ul><\/li><li><a href=\"#h-how-do-we-set-personalized-macro-goals-amp-targets-nbsp\" data-level=\"2\">How do we set personalized macro goals &amp; targets?\u00a0<\/a><ul><li><a href=\"#h-determining-your-tdee\" data-level=\"3\">Determining your TDEE<\/a><\/li><li><a href=\"#h-how-should-we-determine-our-rate-of-gain-or-loss\" data-level=\"3\">How should we determine our rate of gain or loss?<\/a><\/li><li><a href=\"#h-how-should-we-determine-how-many-of-each-macro-to-eat-for-performance-or-general-health\" data-level=\"3\">How should we determine how many of each macro to eat for performance or general health?<\/a><\/li><li><a href=\"#h-quick-recap-macronutrients-and-tdee\" data-level=\"3\">Quick recap: Macronutrients and TDEE<\/a><\/li><\/ul><\/li><li><a href=\"#h-finding-and-tracking-macronutrients-nbsp-nbsp\" data-level=\"2\">Finding and tracking macronutrients\u00a0\u00a0<\/a><ul><li><a href=\"#h-nutrition-labels\" data-level=\"3\">Nutrition labels<\/a><\/li><li><a href=\"#h-serving-size-nbsp\" data-level=\"3\">Serving size\u00a0<\/a><\/li><li><a href=\"#h-energy-amp-macronutrient-content-nbsp\" data-level=\"3\">Energy &amp; macronutrient content\u00a0<\/a><\/li><li><a href=\"#h-micronutrient-information\" data-level=\"3\">Micronutrient information<\/a><\/li><li><a href=\"#h-finding-nutrition-information-with-online-databases\" data-level=\"3\">Finding nutrition information with online databases<\/a><\/li><li><a href=\"#h-using-apps-like-macrofactor\" data-level=\"3\">Using apps like MacroFactor<\/a><\/li><li><a href=\"#h-what-are-tips-for-searching-for-foods\" data-level=\"3\">What are tips for searching for foods?<\/a><ul><li><a href=\"#h-label-and-barcode-scanning-nbsp\" data-level=\"4\">Label and barcode scanning\u00a0<\/a><\/li><li><a href=\"#h-consider-how-or-if-it-s-cooked-nbsp\" data-level=\"4\">Consider how or if it\u2019s cooked\u00a0<\/a><\/li><li><a href=\"#h-simplify-searches\" data-level=\"4\">Simplify searches<\/a><\/li><li><a href=\"#h-use-common-food-items-first\" data-level=\"4\">Use common food items first<\/a><\/li><\/ul><\/li><li><a href=\"#h-quick-recap-finding-and-tracking-macronutrients\" data-level=\"3\">Quick recap: Finding and tracking macronutrients<\/a><\/li><\/ul><\/li><li><a href=\"#h-logging-your-macros\" data-level=\"2\">Logging your macros<\/a><ul><li><a href=\"#h-journal-or-apps\" data-level=\"3\">Journal or apps?<\/a><\/li><li><a href=\"#h-best-practices-for-measuring-food-intake-nbsp\" data-level=\"3\">Best practices for measuring food intake\u00a0<\/a><\/li><li><a href=\"#h-food-scales-nbsp\" data-level=\"3\">Food scales\u00a0<\/a><ul><li><a href=\"#h-tips-for-using-a-food-scale-nbsp\" data-level=\"4\">Tips for using a food scale\u00a0<\/a><\/li><li><a href=\"#h-get-a-quality-food-scale-nbsp\" data-level=\"4\">Get a quality food scale\u00a0<\/a><\/li><li><a href=\"#h-understand-the-tare-function-nbsp\" data-level=\"4\">Understand the tare function\u00a0<\/a><\/li><\/ul><\/li><li><a href=\"#h-measuring-cups-and-spoons-nbsp\" data-level=\"3\">Measuring cups and spoons\u00a0<\/a><\/li><li><a href=\"#h-a-few-more-logging-tips\" data-level=\"3\">A few more logging tips<\/a><\/li><\/ul><\/li><li><a href=\"#h-common-hurdles-and-questions-with-counting-macros\" data-level=\"2\">Common hurdles and questions with counting macros<\/a><ul><li><a href=\"#h-how-accurately-do-i-need-to-log-my-macros\" data-level=\"3\">How accurately do I need to log my macros?<\/a><\/li><li><a href=\"#h-measuring-foods-raw-vs-cooked\" data-level=\"3\">Measuring foods raw vs. cooked<\/a><\/li><li><a href=\"#h-partial-logging-nbsp\" data-level=\"3\">Partial logging\u00a0<\/a><\/li><li><a href=\"#h-struggling-with-unknowns-like-restaurants-or-family-dinners\" data-level=\"3\">Struggling with \u201cunknowns\u201d like restaurants or family dinners<\/a><\/li><li><a href=\"#h-having-a-hard-time-eating-less-eating-more\" data-level=\"3\">Having a hard time eating less\/eating more<\/a><\/li><\/ul><\/li><li><a href=\"#h-conclusion\" data-level=\"2\">Conclusion<\/a><\/li><\/ul><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve ever tried to reach a health, performance, or body composition goal, you\u2019ve probably tried some method of tracking your food or counting macros. Maybe you\u2019ve cut carbs, avoided \u201cunhealthy\u201d foods, or just eyeballed portions. But if you\u2019re reading this, it\u2019s possible those methods didn\u2019t deliver the results you were hoping to achieve.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The good news? Counting macros or more focused logging doesn\u2019t have to be complicated or overwhelming. And it can be pretty rewarding when it ramps up your ability to achieve your goals. This article isn\u2019t just about counting Calories or keeping tabs on your macros, it\u2019s about learning how to log your food effectively. From reading nutrition labels to tips on using food scales, you\u2019ll pick up the skills you need to track with confidence and get more results. Because ultimately, we are looking to achieve results. And no matter where you\u2019re starting from, you\u2019ll see how a little effort in logging can lead to big progress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With that, let\u2019s dig in!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-quick-pep-talk-for-counting-macros-nbsp\">Quick pep-talk for counting macros&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Before we dive into the details of counting macros, I want to start with a reminder: Like anything new, there\u2019s an initial period of learning and effort to get comfortable with the process. Some people feel overwhelmed by logging or tracking food, much like budgeting their income or managing their time. The more attention we give to these tasks, the more they can start to feel like too much work.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">My advice is to be patient with yourself and ease into it. If this all feels too much, but you\u2019re determined to reach your goals, start small. For example, you could begin by logging rough Calorie estimates each day. It\u2019s more important to focus on building the habit of tracking your food, even if your entries aren\u2019t perfectly accurate yet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You\u2019ll see me say this throughout this article: Consistency beats perfection. Trying is always better than not trying. If this feels overwhelming, remember it\u2019s okay to start simple.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-are-macros\">What are macros?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Food contains macronutrients or \u201cmacros\u201d \u2013 chemical structures that provide energy in the form of Calories. These macronutrients include carbohydrates, fats, and proteins. Each macro plays a role in supporting your health, performance, or body composition.<\/p>\n\n\n\n<figure style=\"font-size:15px\" class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Table of macronutrients<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>Macronutrient<\/strong><\/td><td><strong>Primary function<\/strong><\/td><td><strong>Examples<\/strong><\/td><td><strong>Calories per gram<\/strong><\/td><\/tr><tr><td>Protein<\/td><td>Growth and repair<\/td><td>Meat, eggs, whey<\/td><td>4*<\/td><\/tr><tr><td>Carbohydrates<\/td><td>Energy<\/td><td>Grains, fruits, vegetables<\/td><td>4*<\/td><\/tr><tr><td>Fats<\/td><td>Energy storage, cell health<\/td><td>Oils, butter, seeds<\/td><td>9*<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>* Caloric amount per gram can <\/em><a href=\"https:\/\/help.macrofactor.com\/en\/articles\/37-why-don-t-my-macros-add-up-to-my-total-calories\"><em>vary a bit from food to food<\/em><\/a><em>, but these are the currently accepted rounded numbers.&nbsp;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is important to understand that dietary macronutrient intake comes with Calories. These Calories contribute to your total daily energy consumption, and (as we will discuss more later) balancing your expenditure will be important to achieving your goals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-protein-overview\">Protein overview<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dietary proteins are molecules made up of amino acids essential for many bodily functions, including muscle growth, hormone production, tissue repair, and genetic regulation. Proteins are built from 20 amino acids, with at least nine considered essential because your body can\u2019t produce them, so you must ingest them in your diet. Each amino acid plays a unique role and falls into one of three categories: essential, non-essential, or conditionally essential.<\/p>\n\n\n\n<figure style=\"font-size:15px\" class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Amino Acid Type<\/th><th>Description<\/th><th>Examples<\/th><\/tr><\/thead><tbody><tr><td>Essential amino acids<\/td><td>These amino acids, which the human body cannot synthesize, must be obtained through diet.<\/td><td>Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine<\/td><\/tr><tr><td>Non-essential amino acids<\/td><td>Amino acids that the body can produce on its own and usually do not depend on dietary intake.<\/td><td>Alanine, Asparagine, Aspartic acid, Glutamic acid, Serine<\/td><\/tr><tr><td>Conditionally essential<\/td><td>Some health conditions and illnesses may require the dietary intake of these amino acids. The specific needs can vary depending on age, the nature of the illness, and other variables.<\/td><td>Arginine, Cysteine, Glutamine, Glycine, Proline, Tyrosine<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-carbohydrate-overview\">Carbohydrate overview<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When people think of carbohydrates, they often picture fun options like pasta or sweet candies. However, carbohydrates are found in many foods, including vegetables, fruits, and even dairy. They serve as the body\u2019s primary energy source for cellular activity, especially during more intense exercise. Beyond energy, carbohydrates also support satiety, regulate blood glucose levels, and maintain gastrointestinal health.<\/p>\n\n\n\n<figure style=\"font-size:15px\" class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Carbohydrate Type<\/th><th>Description<\/th><th>Examples<\/th><\/tr><\/thead><tbody><tr><td>Simple<\/td><td>Rapidly digestible and made up of shorter sugar chains, they offer an immediate surge in energy.<\/td><td>Glucose, fructose, sucrose, lactose, honey, fruit juices, and candy<\/td><\/tr><tr><td>Complex<\/td><td>Made up of longer sugar chains, they take longer to break down and deliver prolonged and steadier energy.<\/td><td>Potatoes, brown rice, whole wheat bread, broccoli, oats, and beans<\/td><\/tr><tr><td>Dietary Fiber<\/td><td>Mostly non-absorbable material that becomes digestive waste.<\/td><td>Soluble fiber: mostly the inner flesh or pulp of plant foods<br><br>Insoluble fiber: mostly the outer husks, shells, and tough outer layers of plant foods<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-fat-overview\">Fat overview<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fats are a dense energy source, providing more than twice the Calories per gram compared to carbohydrates or proteins. They are essential for cell structure because every cell in your body is surrounded by a semipermeable lipid (fat) bilayer. This layer controls what enters and leaves the cell. Additionally, certain vitamins \u2014 like A, D, E, and K \u2014 require fat for absorption and storage, making dietary fat important for processing fat-soluble nutrients.<\/p>\n\n\n\n<figure style=\"font-size:15px\" class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Fat types<\/strong><\/th><th><strong>Description<\/strong><\/th><th><strong>Examples<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Saturated fats<\/td><td>Due to their structure, most saturated fats remain solid at room temperature. Typically found in animal-based foods, saturated fats provide energy and also aid in the absorption of fat-soluble vitamins.<\/td><td>Fatty portions of meat, cheese, and butter<\/td><\/tr><tr><td>Unsaturated fats<\/td><td>Due to their structure, most unsaturated fats remain liquid at room temperature. They are typically found in higher quantities in plant-based food and come in two forms: monounsaturated fats and polyunsaturated fats.<br>Some polyunsaturated fats are essential fatty acids: omega-6 linoleic acid, and omega-3 EPA and DHA.<\/td><td>Monounsaturated fats: Olive oil, pumpkin seeds, and nuts<br>Polyunsaturated fats: Avocados, chia seeds, plant oils<br>Essential fatty acids found in: Salmon, flax seeds, and walnuts<\/td><\/tr><tr><td>Trans fats<\/td><td>Trans fats can be formed through a process of partially hydrogenated oils (PHOs). This process can stabilize the fat to decrease spoiling or withstand repeated frying. Banned in many countries.<\/td><td>In some countries, artificial trans fats are still used in frying, shortening, and packaged foods<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This might all seem dull and dry, but when you combine these elements, you create meals, recipes, and lasting memories. As you go through this learning process, take the time to explore your food and the variety within each category. For example, notice how much protein is in a lentil or the fiber content of a fatty avocado. The more you understand the complexity of your food, the better it can work for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-count-macros\">Why count macros?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Different goals will require unique approaches to macronutrients and overall Calorie manipulation. Here\u2019s a quick rundown of different goals and how counting macros can play a role in each one.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-body-composition-goals\">Body composition goals<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Generally speaking, these goals focus on building muscle or reducing fat. While individuals can attempt to do <a href=\"https:\/\/macrofactor.com\/recomposition\/\">both of these goals at one time<\/a>, usually people are centered on one goal. So, if you\u2019re trying to lose body fat, you will want to focus on being in a Calorie deficit and allocate your macros to protect muscle or general health during the time of your goal. To gain muscle, you have to eat enough overall Calories and protein to support muscle growth and repair.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-performance-goals\">Performance goals<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise-related goals can vary depending on the type of training you\u2019re doing. For example, strength athletes can explore more fat-heavy diets and neglect higher carbohydrate intake since they aren\u2019t as reliant on continuous glycogen energy. On the other hand, endurance runners might need to consider the role carbohydrates play in their macronutrient plan. This is in addition to ensuring they have the overall Calories to support their goals.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-developing-better-eating-habits\">Developing better eating habits<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Performance and body composition aren\u2019t the only reasons to consider counting macros. For instance, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0271531723000659\">fiber intake is low in many countries<\/a>, which can lead to poor health outcomes. Trying to eat foods with higher fiber content and tracking it consistently can help with gut health and overall well-being. Tracking macronutrients can provide a lot of insight into overall Calorie intake that can assist health from multiple angles.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Overall, there are many reasons and incentives to embrace counting macros on even the most basic level to gain an advantage in everything from body composition to health.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-do-we-set-personalized-macro-goals-amp-targets-nbsp\">How do we set personalized macro goals &amp; targets?&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Now that you understand why counting macros can support your goals, let&#8217;s discuss how many Calories and macronutrients you should eat daily to achieve them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note: If you\u2019re using MacroFactor, the app will handle this for you. It walks you through a few questions about your <a href=\"https:\/\/help.macrofactor.com\/en\/articles\/90-set-a-new-goal\">goals<\/a> and provides <a href=\"https:\/\/help.macrofactor.com\/en\/articles\/242-create-a-new-macro-program\">a macro program<\/a> for what you need to eat. From there, you can log in and track everything directly in the app. That said, we still want you to understand the process behind these calculations, even if you\u2019re not using the app.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2146\" height=\"1255\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/09\/The-MF-Coach-\u2013-Blue.png\" alt=\"The MF Coach \u2013\u00a0Blue\" class=\"wp-image-8946\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/09\/The-MF-Coach-\u2013-Blue.png 2146w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/09\/The-MF-Coach-\u2013-Blue-300x175.png 300w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/09\/The-MF-Coach-\u2013-Blue-1024x599.png 1024w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/09\/The-MF-Coach-\u2013-Blue-768x449.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/09\/The-MF-Coach-\u2013-Blue-1536x898.png 1536w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/09\/The-MF-Coach-\u2013-Blue-2048x1198.png 2048w\" sizes=\"auto, (max-width: 2146px) 100vw, 2146px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-determining-your-tdee\">Determining your TDEE<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your Total Daily Energy Expenditure (TDEE) is the number of Calories your body uses in a day to breathe, move, heal, think, and run your body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Calorie targets are personalized based on your energy use and the rate at which you want to lose or gain weight. For a deeper dive, <a href=\"https:\/\/help.macrofactor.com\/en\/articles\/20-expenditure\">this article<\/a> explains it in more detail. In summary, your daily energy expenditure comes from four main components:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Basal Metabolic Rate (BMR):<\/strong> the energy your body needs to function at rest.<\/li>\n\n\n\n<li><strong>Thermic Effect of Feeding (TEF):<\/strong> the Calories burned digesting and processing food.<\/li>\n\n\n\n<li><strong>Exercise Activity Thermogenesis (EAT):<\/strong> the Calories burned during exercise.<\/li>\n\n\n\n<li><strong>Non-Exercise Activity Thermogenesis (NEAT):<\/strong> the Calories burned through non-exercise activities like walking or fidgeting.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These factors determine how many Calories you burn daily, with each contributing a specific percentage to your total energy expenditure.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"8334\" height=\"4767\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02.png\" alt=\"TDEE graph\" class=\"wp-image-8091\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02.png 8334w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-300x172.png 300w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-1024x586.png 1024w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-768x439.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-1536x879.png 1536w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/08\/Targets-article-graphics-02-2048x1171.png 2048w\" sizes=\"auto, (max-width: 8334px) 100vw, 8334px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">MacroFactor calculates your initial Calorie targets using details like age, weight, height, sex, and activity level. This starting point is then refined over time. As you log your weight and food intake, the app<a href=\"https:\/\/macrofactor.com\/macrofactors-algorithms-and-core-philosophy\/\"> dynamically adjusts<\/a> your targets to get closer to your actual energy needs. After about 3-4 weeks, it has a pretty good idea of what your expenditure is and the Calorie amount you\u2019ll need to hit your goals.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you <em>don\u2019t<\/em> have MacroFactor, you can use this calculator: <a href=\"https:\/\/macrofactor.com\/bmr-calculator\/\">MacroFactor BMR Calculator<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From there, you can multiply your BMR using these factors to obtain a rough estimate of the overall TDEE.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"8334\" height=\"2517\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_1.png\" alt=\"Macro counting images\" class=\"wp-image-10211\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_1.png 8334w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_1-300x91.png 300w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_1-1024x309.png 1024w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_1-768x232.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_1-1536x464.png 1536w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_1-2048x619.png 2048w\" sizes=\"auto, (max-width: 8334px) 100vw, 8334px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In this multiplier, general activity is kept separate from exercise activity. Keep that in mind if your activity outside of training is lower or higher.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s run through a quick example of using the MacroFactor correction factors.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Example: The BMR calculator provided you with a BMR of 1938. You\u2019re moderately active and train three sessions a week. Your calculations would roughly be:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">BMR \u00d7 Moderate Activity&nbsp; = 1938 \u00d7 (1.4+0.1) = 2907<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The estimated TDEE with calculations only and no dynamic algorithm adjustment for this person would be roughly <strong>2907 Calories.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-should-we-determine-our-rate-of-gain-or-loss\">How should we determine our rate of gain or loss?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Once you have an estimate of your TDEE, you can use that to determine the rate of weight gain or loss you aim for, which should match your goals and lifestyle. Generally, slower rates are more sustainable and minimize risks like muscle loss during fat loss or unnecessary fat gain during bulking.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re using the MacroFactor app, you will get your assessment based on your information and the dynamic energy expenditure algorithm. However, if you don\u2019t have the ability to use the app, you can use these calculators for more guidance.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/macrofactor.com\/cutting-calculator\/\">MacroFactor Cutting Calculator<\/a><br><a href=\"https:\/\/macrofactor.com\/bulking-calculator\/\">MacroFactor Bulking Calculator<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-should-we-determine-how-many-of-each-macro-to-eat-for-performance-or-general-health\">How should we determine how many of each macro to eat for performance or general health?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Some people focus on maintaining their weight, while others work on losing fat or building muscle. It\u2019s pretty common to juggle performance or health goals alongside body composition changes. The important thing is to remember that TDEE will be your first step in determining your overall macronutrient intake. From there, you can look at each macronutrient and its relevance to your goals.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The articles linked below discuss each macronutrient and what numbers are relevant per goal. For example, the recommendation for protein intake for bulking will differ from that of the general population that exercises lightly. Again, the app does all of this for you, but if you want to know more about the numbers, these articles are good reads.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/macrofactor.com\/how-much-protein\/\">How much protein should I eat in a day?<br><\/a><a href=\"https:\/\/macrofactor.com\/how-many-carbohydrates\/\">How many carbohydrates should I eat in a day?<br><\/a><a href=\"https:\/\/macrofactor.com\/how-much-fat\/\">How much fat should I eat in a day?<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-quick-recap-macronutrients-and-tdee\">Quick recap: Macronutrients and TDEE<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You\u2019ve already learned quite a lot of information. So far you\u2019ve learned:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Macros include protein, carbs, and fats, each with specific functions and caloric values.<\/li>\n\n\n\n<li>If you want to achieve your goals, it\u2019s important to tailor your macronutrient intake to achieve them.<\/li>\n\n\n\n<li>Your Total Daily Energy Expenditure (TDEE) determines Calorie needs and includes factors like BMR, TEF, EAT, and NEAT.<\/li>\n\n\n\n<li>No matter the goal, make sure to focus on adequate amounts of each macronutrient for your goals.<\/li>\n\n\n\n<li>The MacroFactor app provides all these personalized suggestions, but we want you to be able to understand it even without the app.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-finding-and-tracking-macronutrients-nbsp-nbsp\">Finding and tracking macronutrients&nbsp;&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Now that we\u2019ve defined macronutrients and explained why tracking them can help you reach your goals, let\u2019s move on to figuring out how to <em>find <\/em>the macronutrients in your food.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are two main categories when shopping for food: items without labels (like fresh produce, pre-made meals, or fresh deli meats) and those with nutrition labels. The first step is identifying whether your food has a label or other information sources to guide you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-nutrition-labels\">Nutrition labels<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Note that nutrition labels can vary by location. For example, the UK uses a<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3913274\/\"> traffic light style<\/a> that alerts customers if the food is high, medium, or low in fat, saturated fat, sugar, and salt. In Japan, labels usually list nutrition information per 100 grams instead of per serving. Japan also doesn\u2019t have a &#8220;% Daily Value&#8221; figure. This section focuses on a US-based nutrition label style, but most concepts are similar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Typically, nutrition labels are broken down into three main sections:&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Serving size&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Energy &amp; macronutrient content&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Micronutrient information\u00a0<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"8334\" height=\"6349\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_2.png\" alt=\"Nutrition facts label for counting macros\" class=\"wp-image-10214\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_2.png 8334w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_2-300x229.png 300w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_2-1024x780.png 1024w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_2-768x585.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_2-1536x1170.png 1536w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-counting-images_2-2048x1560.png 2048w\" sizes=\"auto, (max-width: 8334px) 100vw, 8334px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-serving-size-nbsp\">Serving size&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The serving size section of a nutrition label tells you two key things: how many servings are in the entire package and the specific serving size, including its weight. This information forms the basis for understanding that item&#8217;s total energy, macronutrient, and micronutrient values.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A pasta package might tell you it contains eight servings, each serving size listed as 2oz or 56g. From this, you can see the Calories, macronutrients, and micronutrients per serving, and by multiplying these values by the total number of servings (in this case, eight), you can calculate the totals for the entire package. Example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>8 x 200 Calories<\/strong><\/li>\n\n\n\n<li><strong>8 x 1 g of Fat<\/strong><\/li>\n\n\n\n<li><strong>8 x 42 g of Carbohydrates<\/strong><\/li>\n\n\n\n<li><strong>8 x 7 g of Protein<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The result would show you that the entire package contains:&nbsp;<\/p>\n\n\n\n<figure style=\"font-size:15px\" class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nutrient<\/th><th>Per Serving<\/th><th>Total Package<\/th><\/tr><\/thead><tbody><tr><td>Calories<\/td><td>200<\/td><td>1600<\/td><\/tr><tr><td>Fat (g)<\/td><td>1<\/td><td>8<\/td><\/tr><tr><td>Carbohydrates (g)<\/td><td>42<\/td><td>336<\/td><\/tr><tr><td>Protein (g)<\/td><td>7<\/td><td>56<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">While there are easier ways to track macros than manually calculating totals like this, it\u2019s still valuable to understand how the process works, even if you never dive into the math yourself. It\u2019s also important to pay attention to serving sizes, not just the Calories or nutrient numbers, to get a clearer picture of what you\u2019re actually eating. Paying attention to serving sizes can be illuminating, because the standard serving sizes for many foods might be much smaller than you expect. For example, the standard serving size for ice cream used to be half a cup (4fl oz, or 118ml). So, if you just ignore the serving size, you might think you\u2019re having a reasonable 200-Calorie snack, when you\u2019re really (inadvertently) having a 600-Calorie meal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-energy-amp-macronutrient-content-nbsp\">Energy &amp; macronutrient content&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The serving size informs you about the energy and macronutrient content of the package. Now, let\u2019s break down the key components to understand better what\u2019s listed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calories:<\/strong> This is the amount of energy you get from that serving.<\/li>\n\n\n\n<li><strong>Total Fat:<\/strong> Includes all types of fats in the serving, such as saturated and unsaturated fats.<\/li>\n\n\n\n<li><strong>Total Carbohydrates:<\/strong> This number represents all carbs and will include fiber and sugar totals.<\/li>\n\n\n\n<li><strong>Protein:<\/strong> This lists the protein content per serving.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">You might notice other items in this section, like sodium or cholesterol. While we won\u2019t dive into these right now, it\u2019s worth mentioning that they can provide helpful information for making decisions about your overall health. However, they\u2019re not directly tied to counting macros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lastly, it\u2019s important to know that nutrition labels aren\u2019t always 100% accurate for various reasons.<a href=\"https:\/\/www.fda.gov\/files\/food\/published\/Food-Labeling-Guide-%28PDF%29.pdf\"> Companies can round and estimate within certain margins<\/a>. But, don\u2019t let that deter you \u2013 the net effect of this rounding is typically quite small. For example, a sandwich may list 400 Calories on the nutrition label, when it really has 411 Calories. These trivial differences won\u2019t have a tangible impact on the overall accuracy and usefulness of your logging.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-micronutrient-information\">Micronutrient information\u00a0<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The last section of the nutrition label is dedicated to covering the micronutrients in items \u2013 such as vitamins and minerals. While these aren\u2019t directly relevant for macronutrient tracking, monitoring your intake of vitamins, minerals, and other nutrients is important for overall health and goals. MacroFactor makes tracking micronutrients easy, especially when logging common foods. I\u2019ll dive into how to search for and track these micronutrients in a moment, but this article is good for<a href=\"https:\/\/macrofactor.com\/micronutrients-worth-monitoring\/\"> micronutrients you might consider tracking<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-finding-nutrition-information-with-online-databases\">Finding nutrition information with online databases<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When your food doesn\u2019t come with a package providing serving sizes, Calories, or macronutrient details, you\u2019ll need to look up this information in a database. One reliable option is the<a href=\"https:\/\/fdc.nal.usda.gov\/\"> USDA FoodData Central<\/a> database. It offers detailed information on a variety of whole foods, including both macronutrients and micronutrients.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, if you bought a couple of Fuji apples, you could type \u201cFuji apples\u201d into the database. The search might return \u201cApples, fuji, with skin, raw.\u201d From there, you\u2019d see macronutrient details per portion weight, micronutrient information, and even details about where the apple samples were taken.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-using-apps-like-macrofactor\">Using apps like MacroFactor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While many databases are available, one of the biggest challenges for most people is the lack of convenience or the ability to access and log the information quickly. While the USDA\u2019s database is robust, it can be difficult to navigate. That\u2019s where apps like MacroFactor come in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With MacroFactor, you get comprehensive food data with international and regional support. With over 1.36 million verified entries, the database includes approximately 26,500 micronutrient-complete common foods sourced from trusted research institutions. A significant contribution comes from the<a href=\"https:\/\/www.ncc.umn.edu\/about-ncc\/\"> NCC Food and Nutrient Database<\/a>, a widely respected resource for its accuracy and detail in scientific research. The database also offers coverage for branded foods in regions such as the US, Canada, UK, Australia, Ireland, and New Zealand.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, users can contribute to the database, and all new validated submissions are shared with<a href=\"https:\/\/world.openfoodfacts.org\/\"> Open Food Facts<\/a>, a non-profit organization committed to providing free and accessible food information to the public.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2037\" height=\"3028\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-Counting.png\" alt=\"MacroFactor search of Apple, Fuji\" class=\"wp-image-10221\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-Counting.png 2037w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-Counting-202x300.png 202w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-Counting-689x1024.png 689w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-Counting-768x1142.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-Counting-1033x1536.png 1033w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/Macro-Counting-1378x2048.png 1378w\" sizes=\"auto, (max-width: 2037px) 100vw, 2037px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-are-tips-for-searching-for-foods\">What are tips for searching for foods?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some tips and things to remember when searching for food to keep things as easy as possible.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-label-and-barcode-scanning-nbsp\">Label and barcode scanning&nbsp;<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tracking food doesn\u2019t have to feel like endless manual searches. One of the simplest ways to log food is using MacroFactor\u2019s<a href=\"https:\/\/help.macrofactor.com\/en\/articles\/213-label-scanner\"> barcode and label scanning feature<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Barcode scanning<\/strong>: Point your camera at the product\u2019s barcode, and MacroFactor will instantly display its nutritional information. If the app doesn\u2019t recognize the barcode, it will switch to label scanning and allow you to capture the nutrition information from the packaging.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Label scanning<\/strong>: Aim your camera at the nutrition label, and the app will populate the nutrition data into a mock label. From there you can log the food item, make adjustments, or add it as a <a href=\"https:\/\/help.macrofactor.com\/en\/articles\/5-create-and-add-a-custom-food\">custom food entry<\/a>. Once saved, your custom foods can be reused so you don\u2019t have to re-enter the same recipe or meal every time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tips for label scanning<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ensure good lighting and reduce glare from shiny labels.<\/li>\n\n\n\n<li>Adjust angles or distances to help the scanner capture the label cleanly.<\/li>\n\n\n\n<li>Avoid scanning on curved surfaces, as they can distort the text.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-consider-how-or-if-it-s-cooked-nbsp\">Consider how or if it\u2019s cooked&nbsp;<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">One of the most common pitfalls in food logging is not matching the food\u2019s cooked (or uncooked) state to the database entry. For example, if you\u2019re logging chicken breast and the Calories seem off, it\u2019s probably because you chose a cooked entry instead of raw (or vice versa). Double-check the state of the food (raw or cooked) to ensure you\u2019re logging accurately. You can also look for tips like \u201cgrilled,\u201d \u201cfried,\u201d or \u201cshredded\u201d that imply the item has been cooked. Additionally, sometimes how a food is cooked can give insight into alteration to the energy value of the item. For example, fried food has more Calories and a presence of extra fat versus an item that is steamed.&nbsp; When searching for uncooked foods, try different terms if your first search comes up empty (for example, if \u201craw\u201d doesn\u2019t return any results when searching for rice, try \u201cuncooked\u201d and \u201cdry\u201d as alternative descriptors).&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-simplify-searches\">Simplify searches<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">When preparation doesn\u2019t significantly alter macronutrient content, being less specific can save you time and effort. For example, when logging hard-boiled eggs, it\u2019s better to focus on the egg size (e.g., large or medium) instead of searching for \u201chard-boiled egg.\u201d The cooking method won\u2019t significantly change the Calories or macronutrient values, so streamlining your search makes the process easier. However, for fried eggs, you <em>would<\/em> want to specify the cooking method (unless you\u2019re already logging the fat separately) because frying an egg <em>will<\/em> affect its Calorie and macronutrient content.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-use-common-food-items-first\">Use common food items first<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">For MacroFactor users, start with \u201ccommon\u201d foods instead of branded entries. Common food entries are sourced from research-grade databases and offer more complete micronutrient profiles. These entries are especially helpful for logging whole foods like raw chicken breast, oats, or fresh produce. Branded entries are a reasonable fallback if you can\u2019t find what you need in the common food database.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2037\" height=\"3028\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2025\/01\/m2GVj1ijyO6VVDAlfN3q1CLdK0iDPZp1QyVnCvXPmZEaph3NNgfrgvLIcD0lCh64bEeziQYtbTk.png\" alt=\"Example of searching using common foods in MacroFactor\" class=\"wp-image-10331\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2025\/01\/m2GVj1ijyO6VVDAlfN3q1CLdK0iDPZp1QyVnCvXPmZEaph3NNgfrgvLIcD0lCh64bEeziQYtbTk.png 2037w, https:\/\/macrofactor.com\/wp-content\/uploads\/2025\/01\/m2GVj1ijyO6VVDAlfN3q1CLdK0iDPZp1QyVnCvXPmZEaph3NNgfrgvLIcD0lCh64bEeziQYtbTk-202x300.png 202w, https:\/\/macrofactor.com\/wp-content\/uploads\/2025\/01\/m2GVj1ijyO6VVDAlfN3q1CLdK0iDPZp1QyVnCvXPmZEaph3NNgfrgvLIcD0lCh64bEeziQYtbTk-689x1024.png 689w, https:\/\/macrofactor.com\/wp-content\/uploads\/2025\/01\/m2GVj1ijyO6VVDAlfN3q1CLdK0iDPZp1QyVnCvXPmZEaph3NNgfrgvLIcD0lCh64bEeziQYtbTk-768x1142.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2025\/01\/m2GVj1ijyO6VVDAlfN3q1CLdK0iDPZp1QyVnCvXPmZEaph3NNgfrgvLIcD0lCh64bEeziQYtbTk-1033x1536.png 1033w, https:\/\/macrofactor.com\/wp-content\/uploads\/2025\/01\/m2GVj1ijyO6VVDAlfN3q1CLdK0iDPZp1QyVnCvXPmZEaph3NNgfrgvLIcD0lCh64bEeziQYtbTk-1378x2048.png 1378w\" sizes=\"auto, (max-width: 2037px) 100vw, 2037px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-quick-recap-finding-and-tracking-macronutrients\">Quick recap: Finding and tracking macronutrients<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Food can be categorized as having labels (such as packaged goods) or no labels (such as fresh produce).<\/li>\n\n\n\n<li>Nutrition labels in the US provide details about serving sizes, Calories, macronutrient content, and micronutrient information. While helpful, these labels aren\u2019t always 100% accurate.<\/li>\n\n\n\n<li>Online databases like USDA FoodData Central can provide detailed information on unlabeled foods.<\/li>\n\n\n\n<li>Apps like MacroFactor simplify the tracking process by providing a place to keep track of verified entries, international food data, and user contributions.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-logging-your-macros\">Logging your macros<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">We are approaching the end of the article, and you have learned about macronutrients, how to read labels, and how to use searches or apps. Now, I will discuss the actual logging, including how to measure your meals and where to put the information. I will then end with some common questions and typical hiccups users face with their logging.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-journal-or-apps\">Journal or apps?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Determine how you want to keep track of your daily nutrition. Ideally, you choose a convenient system to track as much food intake as possible to give yourself the best chance at achieving your results. Convenience is a big reason apps have become the most popular method of logging and counting macros since most people have smartphones on them throughout the day. With that said, there is nothing wrong with paper and pen, either. If the system works for you, use it.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because you\u2019re on the MacroFactor website, I\u2019m obviously going to discuss logging features that use the app. However, remember that most of these tips are useful regardless.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-best-practices-for-measuring-food-intake-nbsp\">Best practices for measuring food intake&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">As I discussed with nutrition labels or research food in online databases, energy and macronutrient amounts are based on the item&#8217;s weight proportionate to its energy level. This will vary among not just types of macronutrients but different foods within those macronutrients. For example, a cup full of spinach will have a significantly different Calorie amount versus a cup of dry, uncooked rice. The \u201caccuracy\u201d of your food logs will mostly be made in this section. Because once you find the stats and technical data of an item, it\u2019s now your job to measure it as best you can. However, don\u2019t get stressed. Trying at all usually gets you pretty close.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-food-scales-nbsp\">Food scales&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Most people should use a food scale at some point in their nutrition journey, even if only for a short time. Most food scales are digital, and various brands and options are available. For example, small, pocket-sized scales are often used for precise baking or fine gastronomy. However, most people opt for a basic countertop scale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s put this into practical context with an example.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Imagine your goal is to lose body fat. You already understand Calories, know you need more protein, and have been monitoring your food intake. But progress isn\u2019t happening as quickly or easily as you expected. The first step is understanding your total daily energy expenditure (TDEE) and having a reliable estimate of how many Calories you burn each day and how many Calories you should aim for to reach your goals (something<a href=\"https:\/\/macrofactor.com\/macrofactors-algorithms-and-core-philosophy\/\"> the MacroFactor algorithm<\/a> can help with). Once you have those numbers, the challenge becomes putting it into practice and consistently hitting your daily targets.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you can meet those targets by eyeballing portions or using tools like measuring cups and spoons, that\u2019s great! You can continue logging and tracking in the app this way. But if you\u2019re struggling to hit your goals or want to speed up your progress, a food scale can be a game-changer for achieving body composition, performance, or health goals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>It improves portion awareness.<br><\/strong>When people start using a food scale, they often realize they\u2019ve been underestimating or overestimating the Calories in certain foods. A scale helps you see the actual proportion of Calorie content to portion size.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>It increases accuracy.<br><\/strong>You don\u2019t need to obsess over perfection, but weighing your food makes it easier to stay on track if you&#8217;re trying to reach your macro or Calorie targets. Even small adjustments can add up over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>It builds consistency.<br><\/strong>Learning the weight of common portions helps you develop a better sense of serving sizes. This makes it easier to estimate portions when you\u2019re eating out or when a scale isn\u2019t available. Think of it as creating a baseline for making more informed choices in the future.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember, you don\u2019t have to use a scale forever. But it\u2019s a great tool for understanding your nutrition intake on a different, eye-opening level.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-tips-for-using-a-food-scale-nbsp\">Tips for using a food scale&nbsp;<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Here are a few tips to help you get the most out of your food scale and integrate it into your routine.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-get-a-quality-food-scale-nbsp\">Get a quality food scale&nbsp;<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A low-cost food scale will suffice for most people, especially if they prepare smaller portions. However, investing in a heavy-duty kitchen scale with a higher weight capacity is a smart choice if you cook for a family, meal prep, or portion food from larger batches. This is particularly important if you plan to weigh food directly in cookware or storage containers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Look for models with at least a 22-pound capacity when shopping for a scale. If you\u2019re cooking for larger families or handling big batches, consider scales with a 40-pound capacity to accommodate your needs.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-understand-the-tare-function-nbsp\">Understand the tare function&nbsp;<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The tare function resets the scale to \u201czero\u201d by removing the weight of the current item. This makes it easy to measure food using tools like measuring cups or to add ingredients directly to containers or plates without starting over. For example, if you\u2019re measuring a cup of rice, you can place the empty cup on the scale, tare it to remove the cup\u2019s weight, and then measure the rice. The same applies when adding food to a bowl, pot, skillet, or storage container. It\u2019s a simple technique that can make food prep go a little faster.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Example: <strong>\u201cZeroing\u201d a cup or bowl to only measure the food item<\/strong><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Place an empty measuring cup on the scale.<\/li>\n\n\n\n<li>Press the \u201ctare\u201d button to reset the scale to \u201czero,\u201d accounting for the weight of the cup.<\/li>\n\n\n\n<li>Scoop your dry, uncooked rice into the measuring cup. The scale will now display only the weight of the rice.<\/li>\n\n\n\n<li>Record the weight of the rice.<\/li>\n\n\n\n<li>To log the rice, search for \u201crice, uncooked\u201d in the app and enter the weight and unit of measure shown on the scale.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Example: How to use reverse taring for accurate tracking \u2014 measuring oil from the bottle<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grab a bottle of oil (like olive oil) and place it on your food scale.<\/li>\n\n\n\n<li>Press the \u201ctare\u201d button to reset the scale to \u201c0,\u201d accounting for the bottle\u2019s weight.<\/li>\n\n\n\n<li>Pour the desired amount of oil (e.g., for cooking eggs) and return the bottle to the scale.<\/li>\n\n\n\n<li>The negative number displayed on the scale represents the amount of oil used. For example, if the scale shows \u201c-7g,\u201d you\u2019ve used 7g of oil.<\/li>\n\n\n\n<li>Log the oil in your tracking app by searching for it and entering the amount shown on the scale.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Example: Reverse measuring for other ingredients<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This method isn\u2019t just for oil. You can use it with any ingredient while cooking. For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Making a cheesy omelet with salsa on the side?<\/strong>\n<ul class=\"wp-block-list\">\n<li>Tare a bag of shredded cheese, pinch out what you need, and log the amount removed.<\/li>\n\n\n\n<li>Tare a jar of salsa, pour out your serving, and log that amount as well.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Reverse measuring is especially useful for those who feel overwhelmed or restricted by the need to pre-measure everything before cooking. It\u2019s a simple, flexible way to track ingredients without disrupting your flow in the kitchen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Example of tracking a large recipe: Measuring vegetable soup using tare + total recipe weight<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Gather all your soup ingredients.<\/li>\n\n\n\n<li>Place your soup pot on the food scale and note the pot\u2019s weight for reference.<\/li>\n\n\n\n<li>Zero the scale with the pot on it (tare).<\/li>\n\n\n\n<li>Add your first ingredient, record its weight, and then press tare to reset the scale to zero.<\/li>\n\n\n\n<li>Repeat this process for each ingredient, logging the weight of each one as you go.<\/li>\n\n\n\n<li>Cook your soup to completion.<\/li>\n\n\n\n<li>After cooking, place the pot with the soup back on the scale. Subtract the pot\u2019s empty weight to calculate the total weight of the finished soup. Enter this as the \u201ctotal weight\u201d in your<a href=\"https:\/\/help.macrofactor.com\/en\/articles\/6-create-and-add-a-custom-recipe\"> recipe tracker<\/a>.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">To serve, place your bowl on the scale and zero it out. Ladle in your portion of soup, log the weight, and enjoy your meal! This method is simple and accurate, and it works well when you\u2019re making a big batch and want to track servings without guesswork.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Example of portioning servings for meal prep<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s start off where our last example ended. You have a completed soup and know the total weight of the recipe.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Start with your completed soup and the total weight of the recipe. For this example, let\u2019s say the total serving weight is 3000g.&nbsp;<\/li>\n\n\n\n<li>Decide how many servings you want (e.g., six servings). Divide the total weight by the number of servings to calculate the weight of each portion. For this example, that would be 500g per serving.&nbsp;<\/li>\n\n\n\n<li>Place an empty meal prep container on the food scale and zero it out (tare).<\/li>\n\n\n\n<li>Add soup to the container until it reaches the serving weight. For this example, that is 500g.&nbsp;<\/li>\n\n\n\n<li>Repeat for each container.<\/li>\n\n\n\n<li>Refrigerate or freeze them for later.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">You can also do this with individual items (such as keeping your protein and vegetables separate) or allotting pre-portioned amounts of food for the day like nuts, fruit, or peanut butter.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-measuring-cups-and-spoons-nbsp\">Measuring cups and spoons&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If a scale isn\u2019t available or affordable, measuring cups and utensils are a reliable alternative, especially if they\u2019re used correctly. For liquids, clear, lined measuring cups work best, and measurements should be taken at eye level for accuracy. For dry ingredients, opaque measuring cups and spoons are ideal; just ensure they\u2019re leveled off with a straight edge, such as the flat side of a knife, after filling.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lastly, you can also use spoons and cups to help you better visualize food portions. What does a cup of cooked rice look like? An actual tablespoon of peanut butter? Have you poured 1tbsp of oil into a skillet? Added 1tbsp of mayo onto a sandwich? These types of things can help create a better Calorie reality.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-a-few-more-logging-tips\">A few more logging tips<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Log as you go<br><\/strong>Whenever possible, log your food immediately after prepping or eating it. This reduces the chance of forgetting what you\u2019ve eaten or partially logging your intake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Don\u2019t forget condiments and liquids<br><\/strong>It\u2019s a common habit to overlook liquid Calories, condiments, or alcohol. If it has Calories, make an effort to track it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Don\u2019t sweat the small stuff<\/strong><strong><br><\/strong>At the end of the day, tracking isn\u2019t about perfection \u2014 it\u2019s about improving your consistency and understanding of your intake. If you find yourself stressing over every tiny detail, take a step back. The goal is to get better, not to burn yourself out.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-common-hurdles-and-questions-with-counting-macros\">Common hurdles and questions with counting macros<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-accurately-do-i-need-to-log-my-macros\">How accurately do I need to log my macros?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The most important thing when counting macros is to focus on consistency, not perfection. While we share many tips about using a food scale or understanding nutrition labels, it\u2019s not about perfectly measuring every morsel. The truth is, if you stay consistent, you can make progress toward your goals, even if your logging isn\u2019t 100% accurate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u2019s one of the great things about MacroFactor and its dynamic algorithm. Over time, it adjusts to reflect your patterns and provides intake targets that help you move toward your goals. However, it\u2019s worth noting that these targets might not be perfectly accurate; they\u2019re just based on what\u2019s needed to drive progress.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, let\u2019s say someone is trying to lose body fat but isn\u2019t great at measuring their food intake or has some partial logging days that don\u2019t paint a complete picture. This might lead MacroFactor to suggest a much lower energy expenditure than their actual expenditure. They might feel frustrated, thinking those lower Calories are all they\u2019re \u201callowed.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But here\u2019s the interesting part: The numbers don\u2019t need to be perfect to work. Even if their targets aren\u2019t 100% accurate, they can still aim for them and make progress. The key is not to get too caught up in seeing the numbers as absolute truths but instead use them as tools to guide consistent action.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If desired, you can <a href=\"https:\/\/help.macrofactor.com\/en\/articles\/201-how-accurately-do-i-need-to-log-my-food\">read more on this topic here<\/a> regarding MacroFactor specifically.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-measuring-foods-raw-vs-cooked\">Measuring foods raw vs. cooked<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You&#8217;re not alone if you\u2019re confused about whether to weigh and log something raw or cooked. This is easily one of the most confusing topics for people new to counting macros. Here are a few simple tips to help you navigate it:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The default for most nutrition databases is that foods are listed in their raw state unless explicitly labeled otherwise. And this makes sense if you think about it. If you search for an apple in common foods, you\u2019ll see things like \u201cApple, fresh, with skin.\u201d<\/li>\n\n\n\n<li>If you\u2019re looking up something like \u201cChicken breast,\u201d try to match the item to the state you\u2019re working with. If you search for \u201cchicken breast,\u201d it comes up with \u201cChicken breast, Grilled, Boneless, Skinless,\u201d and that item has been cooked because it says \u201cGrilled\u201d in the title. Otherwise, it would say \u201craw\u201d or \u201cuncooked.\u201d<\/li>\n\n\n\n<li>Be consistent with how you log foods. Consistency is key when you decide to weigh and log foods raw or cooked. If you switch back and forth, you\u2019ll have less accurate data that can mess with your macro tracking. Pick one approach and stick with it.<\/li>\n\n\n\n<li>Check the serving size listed. Sometimes, the database or packaging tells you whether the food is raw or cooked by the serving size listed, such as \u201c4oz raw\u201d or \u201c3oz cooked.\u201d If the serving size is unclear, look for another entry that matches the state of your food.<\/li>\n\n\n\n<li>Technically, weighing foods raw <em>can be<\/em> slightly more accurate. When you grill a burger or saute zucchini, the burger and vegetables may lose more or less total water weight when cooking than a standard \u201cgrilled hamburger\u201d or \u201csauteed zucchini\u201d entry in a food database. Similarly, steamed rice or boiled pasta may absorb more or less water than a standard \u201csteamed rice\u201d or \u201cboiled pasta\u201d entry in a food database. However, the difference in accuracy isn\u2019t large enough to matter in most contexts. If it\u2019s more convenient for you to weigh foods after you\u2019ve already cooked them, that\u2019s perfectly fine.<\/li>\n\n\n\n<li>When logging foods, remember that the weights listed in food databases typically refer to the edible portion of the item. For example, 100g of banana represents the weight without the peel, and 200g of pork ribs excludes the bones.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-partial-logging-nbsp\">Partial logging&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When you log part of the Calories you consume for the day but not all of them, we call that<a href=\"https:\/\/help.macrofactor.com\/en\/articles\/241-what-is-partial-logging\"> partial logging<\/a>. For instance, let\u2019s say you log breakfast and lunch in the MacroFactor app but skip logging your dinner. The app won\u2019t know that your actual intake was 30-40% higher than what\u2019s recorded. This gap can throw off the app\u2019s energy expenditure calculations, affecting its Calorie and macro recommendations.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The same can be said for simple paper journaling. If you calculate your intake needs based on your food entries and look back at your logs, you might think you ate 60% below your TDEE when, in reality, it was closer to 20%. This could lead you to believe something is wrong with your metabolism or that deficits don\u2019t work.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, if you find yourself in a partial logging position, these are the best ways to handle it.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Good option:<\/strong> If tracking the day feels like a lost cause, you can clear everything you\u2019ve logged so far and leave the day blank. MacroFactor\u2019s algorithms will skip the untracked day when updating your expenditure and coaching recommendations. To keep your updates reliable, though, aim to log your intake at least six days a week.<\/li>\n\n\n\n<li><strong>Better:<\/strong> Instead of deleting the whole day, try using the \u200b<a href=\"https:\/\/help.macrofactor.com\/en\/articles\/39-quick-edit-your-nutrition-for-a-full-day\">quick edit\u200b feature<\/a> to provide a rough estimate of your total Calorie intake. This can be a simple guess that covers all the meals you\u2019ve eaten, even the ones that were tricky to log.<\/li>\n\n\n\n<li><strong>Best:<\/strong> If only one meal is causing trouble, focus on estimating just that. For instance, if the meal seems like it was around 1500 Calories, use the \u200b<a href=\"https:\/\/help.macrofactor.com\/en\/articles\/41-quick-add-calories-and-macros-to-your-food-log\">quick-add\u200b tool<\/a> to log those Calories (and the approximate macronutrients, if you\u2019d like). This keeps your records as close to accurate as possible with minimal effort.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-struggling-with-unknowns-like-restaurants-or-family-dinners\">Struggling with \u201cunknowns\u201d like restaurants or family dinners<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes, estimating your food intake is unavoidable, but you can improve your accuracy by relying on a few simple strategies.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>When you can, order something easier to estimate. Estimating a steak or chicken breast with sides is generally easier than a pasta dish or a loaded salad.&nbsp;<\/li>\n\n\n\n<li>Look up the Calories online. Most fast-serve food places have macronutrient information online. Restaurants have fewer options at times, but you can also use similar items when the exact match isn\u2019t available. For example, if you\u2019re eating Pad Thai with chicken, choose an entry that resembles your meal. It might not be the exact thing, but it can get you close.&nbsp;<\/li>\n\n\n\n<li>Draw from previous logging experiences. Reflect on meals you&#8217;ve tracked before and use them as a guide. For example, thinking, &#8220;This steak looks about the same size as the 6-ounce portion I logged last week.&#8221; You can then use a MacroFactor feature like<a href=\"https:\/\/help.macrofactor.com\/en\/articles\/216-log-foods-with-ai-describe\"> AI Describe<\/a> to describe the meal visually: \u201c6 ounces of steak, 1 cup of mashed potatoes, and 1.5 cups of green beans.\u201d&nbsp;<\/li>\n\n\n\n<li>Explode the meal. MacroFactor has an<a href=\"https:\/\/help.macrofactor.com\/en\/articles\/3-explode-recipes\"> explode feature<\/a> that allows you to break up a recipe back into its individual items. It\u2019s a pretty great recipe feature. However, let\u2019s take this principle and do the same thing with the meal you\u2019re eating. For this example, I\u2019m going to use a turkey sandwich:<br><br><strong>Bread:<\/strong> 2 slices of whole-grain bread<br><strong>Turkey:<\/strong> 4 ounces of deli turkey<br><strong>Cheese:<\/strong> 1 slice of cheddar cheese<br><strong>Mayo:<\/strong> 1 tablespoon of mayonnaise<br><strong>Lettuce and Tomato:<\/strong> A handful of lettuce and two slices of tomato<br><br>If possible, include this level of detail to improve accuracy. For example, searching \u201cTurkey Sandwich\u201d will give you a simplified entry with general macronutrient information, but it might not be the best reflection of what you actually ate. Logging each ingredient individually, such as the bread, turkey, and mayonnaise, will provide macronutrient stats that may closely reflect your actual sandwich (unless it\u2019s a very small one with little to no mayonnaise).<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"4249\" height=\"3028\" src=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/MACRO-TURKEY.png\" alt=\"Example of two different logging styles for a Turkey sandwich using MacroFactor\" class=\"wp-image-10223\" srcset=\"https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/MACRO-TURKEY.png 4249w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/MACRO-TURKEY-300x214.png 300w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/MACRO-TURKEY-1024x730.png 1024w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/MACRO-TURKEY-768x547.png 768w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/MACRO-TURKEY-1536x1095.png 1536w, https:\/\/macrofactor.com\/wp-content\/uploads\/2024\/12\/MACRO-TURKEY-2048x1459.png 2048w\" sizes=\"auto, (max-width: 4249px) 100vw, 4249px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-having-a-hard-time-eating-less-eating-more\">Having a hard time eating less\/eating more<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Adhering to a program can be challenging for everyone. You might understand the Calories you need to hit or how to log them, but putting that knowledge into practice isn\u2019t always easy. If you\u2019re struggling with the application, here are two MacroFactor articles that provide detailed guidance on how to eat less or more, depending on your goals:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/macrofactor.com\/tips-low-calories\/\">Tips for Hitting Lower Calorie and Macro Goals<\/a><br><a href=\"https:\/\/macrofactor.com\/macro-bulking-tips\/\">Tips for Hitting Your Macros When Bulking<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusion\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The goal of this article is to help people who are new to macro tracking or perhaps are doing a little troubleshooting on their tracking to improve their skills and habits. Whether you\u2019re trying to improve your body composition or just your health, this will give you a better insight into macro tracking and some tips on how to make it easier. Ultimately, anything that makes hitting your nutrition goals easier should be the goal, be it a food scale you really like or an app that makes logging easier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Counting macros might initially feel overwhelming, but it gets easier with time. Start small, focus on consistency, and remember that progress doesn\u2019t require perfection.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Counting macros isn\u2019t just about numbers \u2014 it\u2019s about giving yourself the tools to better understand your food and how it supports your goals. In this beginner&#8217;s guide, you&#8217;ll learn tips and techniques for tracking your food and counting calories and macros. <\/p>\n","protected":false},"author":12,"featured_media":10245,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[8,384],"tags":[],"class_list":["post-10200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-nutrition-fundamentals"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - 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