< shift/library / nutrition

Calorie Counting / Macro Tracking

nutrition · medium · 15-30 min/day for tracking

What is Calorie Counting / Macro Tracking?

Systematic tracking of caloric intake and macronutrient ratios to achieve specific body composition goals. Effective for weight management when combined with whole-food choices, though obsessive tracking can become counterproductive.

Is there evidence for it?

EVIDENCEstrong

How do you do Calorie Counting / Macro Tracking?

  1. 1.Calculate your TDEE (Total Daily Energy Expenditure) using an online calculator and your activity level
  2. 2.Set a target: deficit of 300-500 cal/day for fat loss, surplus of 200-300 cal/day for muscle gain
  3. 3.Use an app (MyFitnessPal, Cronometer, MacroFactor) to log meals — weigh food for accuracy in the first month
  4. 4.Focus on macros: aim for roughly 0.8-1g protein per lb bodyweight, then fill remaining calories with fats and carbs
  5. 5.Re-evaluate and adjust every 2-4 weeks based on actual weight/measurement changes

How long does it take?

15-30 min/day for tracking.

Is it hard to start?

medium.

Source: Fundamental principle of energy balance; research supports calorie tracking as effective for short-term weight loss goals
weight-management · body-composition · macros · tracking · quantified-self
> find what fits you

Related in nutrition

Gut Health ProtocolStructured approach to improving gut microbiome diversity through fermented foods, prebiotic fiber, and...Time-Restricted Eating (16:8 IF)Eat all your food within an 8-hour window, fast for 16 hours. The easiest fasting protocol: skip breakfast...Desiccated Organ Meat SupplementationTake freeze-dried capsules of grass-fed beef liver, heart, and kidney to access nutrients at 10-100x the...Fermented Foods ProtocolA structured approach to incorporating diverse fermented foods into daily eating to increase gut microbial...Elimination DietSystematic removal and reintroduction of common food allergens to identify trigger foods. Used clinically for...Carnivore Elimination ProtocolUse a 30-day strict animal-only diet as a diagnostic elimination protocol to identify food sensitivities...

> everything in nutrition

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.