How to Track Your Calories
- Dereck
- Jun 28
- 2 min read
Updated: Jun 30
If you really want to change your body, you need to know what your putting into it!
Why It Matters
Tracking calories is like checking your bank account before spending money.
If you don’t know how much you’re eating, it’s impossible to know:
Why you’re not losing fat
Why you’re not gaining muscle
Why your energy is crashing or mood is off
Guessing doesn’t work. Measuring does!
How to Start Tracking Calories
Download a Calorie Tracking App
📱 Great options:
MyNetDiary
MyFitnessPal
Cronometer
These apps let you scan barcodes, search foods, and log meals in seconds.
Use a Food Scale (Not Just Measuring Cups)
Weigh food in grams for accuracy
Measuring cups can be off by 20–50%
Invest in a small digital food scale — it’s the #1 tool for serious results
Track Everything You Eat & Drink
Meals, snacks, drinks, condiments — it all adds up
If it goes in your mouth, it goes in the app
Be honest — tracking is for you, not for judgment
Set Your Calorie Target Based on Your Goal
You can use a calculator or get a coach to help set:
Maintenance calories (to stay the same)
Deficit (to lose fat)
Surplus (to build muscle)
Bonus: Most apps help you set your goal and give macros if you want to level up.
Be Consistent, Not Perfect
You won’t need to track forever.
But if you want to change your body — tracking for even 4–8 weeks will teach you how to fuel it properly.
You’ll build awareness, portion control, and better habits.
- Final Word -
Tracking calories isn’t obsessive — it’s empowering.
It’s the difference between hoping for results and owning them.
Once you understand what your body needs, you can eat with confidence — and finally get the results you want.
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