Why We Track Food (and How to Do It Properly)

The system we use to get results
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Why we encourage you to track your food

If your goal is weight loss, maintenance, or body recomposition, the biggest reason we ask you to track your food for a period of time is simple. It turns “I think I’m eating about right” into real data we can actually adjust.

Research on behaviour-based weight loss programs consistently shows that dietary self-monitoring, or logging your intake, is strongly associated with better fat loss outcomes and long-term adherence.

Tracking also helps highlight patterns that are hard to see without data. Things like under-eating during the week followed by big weekends, liquid calories, constant grazing, or regularly missing protein targets. These are often the exact issues that stall progress even when training is consistent and well executed.

A quick note on mindset.
‍Tracking should feel like feedback, not judgement. If logging or weighing food starts to feel stressful or obsessive, let a coach know. There are other ways we can create structure and accountability without tracking.

It is also important to understand that nutrition tracking apps are not perfect. There can be some error and variability in logged data. That is why we use the numbers as useful estimates and focus on trends over time, not perfection day to day.

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Why We Chose Cronometer for Our Members

We recommend Cronometer (food tracking app) because it is designed for people who want more than just “calories in, calories out.” It allows for detailed tracking of both macronutrients and micronutrients and is built around a food database that prioritises verified data, not just crowdsourced entries.

That matters when accuracy, consistency, and long-term results are the goal.

Cronometer is available via your phone’s app store, making it easy to access and use day to day.

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Calorie Targets for Weight Loss and Maintenance

Your calorie target is a starting point, not a life sentence. We choose an initial number, run it consistently, then adjust based on the trend over time.

OUR GUIDELINES

Weight loss target
30 to 35 calories per kilogram of current bodyweight or goal weight per day

Maintenance target
35 to 45 calories per kilogram of current bodyweight per day

These ranges are designed to start you at the highest calories that are still likely to produce results. This matters because the best plan is the one you can stick to while still training hard, recovering well, and living your life.

Sustainable fat loss requires an energy deficit. Many evidence-based guidelines use a daily deficit approach, often around 500 to 750 calories per day, as a practical starting point for adults. The exact number depends on the individual, their size, activity level, and goals.

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How We Adjust If Nothing Changes

Scale weight naturally fluctuates from day to day due to hydration, food volume, sodium intake, menstrual cycle changes, sleep, and stress. Because of this, we do not react to a single weigh-in.

The goal is to look at the overall trend and give your plan enough time to work. We recommend weighing yourself under consistent conditions, such as the same time of day and similar routine, so changes are easier to interpret over time.
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Best practice:

• First thing in the morning
• After using the bathroom
• Before eating or drinking
• Wearing minimal or no clothing
• At roughly the same time each day

Consistency removes noise. Trends drive decisions.

Our adjustment rule is very important

• Start at the highest calorie intake within your target range
  
  
• Run it consistently for 2 to 3 weeks
  
  
• If your average weight trend is genuinely flat and compliance has been solid, reduce intake by 200 calories per day
  
  The reason we wait 2 to 3 weeks is simple. Behaviour change takes time, and short-term scale noise can easily hide real fat loss. Regular weigh-ins can support better weight outcomes for many people, provided it does not negatively impact your mindset.

As always, if weighing or tracking becomes stressful or unhelpful, let a coach know. The process should support your progress, not work against it.

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Our Macro Targets

Protein first, fats next, carbs to fill

Once calories are set, we build your macros in a consistent order.

Each macronutrient contributes calories:

• Protein = 4 calories per gram
• Carbohydrates = 4 calories per gram
• Fat = 9 calories per gram
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How This Works

1. Protein first
   We set protein based on your bodyweight or goal weight. This supports muscle, recovery, and appetite control. Once protein grams are set, those calories are locked in.
2. Fats next
   Fat is set to support health and hormones without taking up too much of your calorie budget. Because fat is more calorie-dense, setting this second helps keep calories under control.
3. Carbs fill the rest
   Whatever calories are left after protein and fats are set go toward carbohydrates. This keeps carbs flexible and supports training performance.
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Example: How Carbs “Fill the Rest”

Let’s say your daily calorie target is 2,400 calories.

Step 1: Set protein
Protein target: 180 g
180 g × 4 calories = 720 calories

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Step 2: Set fats
Fat target: 70 g
70 g × 9 calories = 630 calories

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Step 3: Calculate remaining calories
2,400 total calories
− 720 (protein)
− 630 (fat)
= 1,050 calories remaining

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Step 4: Convert remaining calories to carbs
Carbohydrates provide 4 calories per gram

1,050 ÷ 4 = 260 g of carbohydrates

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Resulting macro targets

• Protein: 180 g
  
  
• Fat: 70 g
  
  
• Carbohydrates: 260 g
  
  

This is why we say carbs fill the rest. Once protein and fat are set, the remaining calories are simply divided by four to determine your carbohydrate intake.

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Protein Target

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2 to 3 grams of protein per kilogram of bodyweight or goal weight per day, with a protein source included at every meal.

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Why We Prioritise Protein

Protein is one of the most important nutrients when your goal is fat loss, maintenance, or improving body composition.

When calories are reduced, the body doesn’t just lose fat. Without enough protein and resistance training, you can also lose lean muscle mass. That’s not what we want. Higher protein intakes help preserve lean mass, especially if you’re already lean, training consistently, or in a more aggressive calorie deficit.

If you train regularly like our members at Train Gym, your protein needs are typically higher than the general population. The harder you train and the larger the deficit, the more important protein becomes.

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Protein and Satiety

Protein is also the most satiating macronutrient.

This means it helps you feel fuller for longer compared to carbs or fats. It slows digestion, helps regulate appetite hormones, and reduces the likelihood of constant snacking or overeating later in the day.

When protein intake is adequate, most people notice:

• Reduced cravings
• Better portion control without forcing it
• More stable energy levels
• Less “I’m starving” feelings at night

For fat loss especially, this matters. A diet that leaves you constantly hungry is rarely sustainable. Protein helps make a calorie deficit more manageable.

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Spread It Across the Day

How you eat protein matters too.

Rather than eating most of your protein in one large meal at night, it’s better to spread it evenly across the day. This supports muscle repair and muscle protein synthesis, helps with satiety across meals, and makes your daily target easier to consistently hit.

A simple rule: include a solid protein source in every meal.

For example:

• Eggs or Greek yoghurt at breakfast
• Chicken, beef or tuna at lunch
• A protein shake or yoghurt as a snack
• Fish, steak or mince at dinner

Protein isn’t just about building muscle. It protects the work you’re doing in the gym, supports recovery, enhances body composition, and makes the whole nutrition process easier to stick to.

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Fat Target

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0.7 to 1.0 grams of fat per kilogram of bodyweight or goal weight per day.

For most people, this places fat intake within a range that broadly aligns with general macronutrient distribution guidance.

Setting fat in this range supports hormonal function and overall health while still leaving enough room in your calorie budget for carbohydrates and training performance.

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Carbohydrates: Fill the Remaining Calories

Once protein and fat targets are set, carbohydrates make up the remainder of your daily calories.

This keeps the process simple and practical.

Carbohydrate intake can rise or fall depending on total calorie intake, training volume, and overall goals. If calories are higher, carbs increase. If calories are reduced for fat loss, carbs may decrease slightly. The structure stays the same, only the numbers adjust.

Carbohydrates are the body’s preferred fuel source for high-intensity training. They support training performance, strength output, recovery between sessions, and overall energy levels throughout the day.

Rather than prescribing a fixed percentage, we let carbohydrates “fill the remainder” after protein and fats are accounted for. This approach fuels performance, supports recovery, and keeps the overall plan flexible and easy to follow without unnecessary complexity.

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How to Set This Up Inside Cronometer

Cronometer allows you to set macro targets using gram targets.

Setting Your Targets
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Inside the app:

• Go to More → Targets + Macro & Energy Targets.
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• Set your macro target using Fixed Targets‍
  

• Set your daily energy or calorie target.
  
  

Logging Fast Without Sacrificing Accuracy

The goal is to be accurate enough to act on, not perfect.

Choose the approach that best fits the situation:

• Use the barcode scanner for packaged foods to save time and reduce friction.
  
  
• For whole foods, prioritise entries from lab-analysed databases. Cronometer labels these clearly in the app. Common examples include USDA, NCCDB, and NUTTAB.
  
  
• If you cook regularly, use the Meals and Recipes feature so you are not re-entering the same foods every day.
  
  
• Use grams where possible, especially for calorie-dense foods like oils, nut butters, cereal, and spreads. Volume measures can vary significantly, while consistent weight-based measures reduce error.
  
  

No food tracking system is perfectly accurate, even with good intentions. Using consistent tools and repeatable habits helps minimise variability and makes trends easier to interpret over time.
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Whole Foods Work Best, but Packaged Foods Can Still Fit

From our experience the best results for performance, recovery, appetite control, and long-term consistency usually come from a diet built mostly around whole or minimally processed foods. That said, packaged foods can absolutely be included.
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A simple way to apply this while tracking:

• Build most meals around protein, fruit or vegetables, quality carbohydrates, and a small amount of fat
  
  
• Use packaged foods as convenience tools, not the foundation of your diet, especially if they make hunger or portion control harder
  
  
• If your numbers look perfect on paper but you feel constantly hungry, low in energy, or struggle with adherence, food quality and meal structure are usually the first things we adjust, not aggressive calorie cuts

Track Water Inside the Same System

Cronometer includes  built-in Water Tracking that allows you to set a daily goal and log intake quickly. Keeping hydration in the same system as food tracking makes it easier to stay consistent and see patterns over time.

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Daily Hydration Baseline

A simple rule of thumb:

Aim for roughly 35 to 40 millilitres of water per kilogram of bodyweight per day, excluding exercise intake.

These are practical starting points. From there, intake should be adjusted based on thirst levels, urine colour, climate, and training volume.

Example for a 60kg individual:

60kg × 35ml = 2,100ml
60kg × 40ml = 2,400ml

This means a daily baseline of 2.1 to 2.4 litres per day, plus additional fluids to account for training, heat, and sweat losses.
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During Training

Prevent Dehydration Without Overthinking It

A practical training guideline is:

Consume around 2 millilitres of water per kilogram of bodyweight every 15 to 20 minutes as a starting point.

Alternatively, a simple general guide is:

200 to 300 millilitres every 10 to 20 minutes, adjusted based on sweat rate and environmental conditions.

The goal is steady intake, not playing catch-up once you are already dehydrated.

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Electrolytes and Longer Sessions

For longer or harder training sessions, especially in warm conditions, electrolytes can help.

Start your session well hydrated. If you are training for longer periods, at high intensity, or sweating heavily, adding electrolytes can help replace what you lose in sweat. In hot weather, this becomes even more important.

How much you need will depend on the individual, how much you sweat, the length of the session, and the environment.

And yes, log your water in Cronometer. It is one of the easiest small wins you can make, and it directly impacts how you feel, perform, and recover day to day.

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