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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
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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.