If you’ve just started tracking your food, it can feel like a lot:
Macros. Numbers. Targets.
Before you spiral into perfectionist mode, let’s cut through the noise and talk about what actually matters.
Here’s your no-stress cheat sheet for staying on track — without obsessing.
The Golden Rule: Calories First, Protein Next
When your goal is fat loss or maintenance:
1. Hit your calories — don’t go over.
This is the big one. If you want to lose fat, you need to stay in a calorie deficit — meaning you're eating fewer calories than your body burns.
If you're not in a deficit, fat loss won’t happen — no matter how “clean” or “macro-perfect” your meals are. That’s why calories are always priority #1.
2. Aim to hit your protein — or get close.
Protein is next because it directly supports your results. It:
Keeps you full (Very Helpful)
Builds your muscle
Helps your body look tighter and more toned as you lose fat
Aim to land within ~15% of your target. It doesn’t need to be perfect, just consistent.
3. Let carbs and fats float.
Yes, fats and carbs are still important — your body needs them. But here’s the good news:
If you're hitting your calories and eating real food, your fat and carb numbers will usually fall into a healthy range naturally.
Some days you’ll want oats and fruit. Other days you’ll lean toward avocado and eggs. That’s totally fine.
You don’t need to hit every macro number perfectly.
You just need to hit the ones that move the needle.
Okay Cool — So What Does That Look Like?
A good day of tracking might look like:
Calories: ✔️ within 40cals of your target
Protein: ✔️ within around 15% of your goal
Carbs/fats: 🤷♀️ whatever fits and keeps you feeling good
That’s a win. Consistency over perfection, always.
Tips to Make It Easier
Repeat meals you love — boring is underrated when you're trying to stay consistent
Use simple swaps: smaller portions, leaner proteins, lower-cal sauces
Don't micromanage — zoom out and look at your week, not just your Tuesday
Don't panic if you're over on something — get back to your normal rhythm the next day
But What If I’m Way Off?
You will be — sometimes. That’s part of learning.
What matters most:
You’re becoming aware
You’re practicing the skill
You’re not quitting the second it feels messy
Progress > perfection. Always.
TL;DR — The Tracking Priority Cheat Sheet
Here’s what to focus on each day:
✅ Calories: Try to hit them pretty much dead-on
✅ Protein: Get as close as you can
🆗 Carbs + Fats: Let them float to match your preferences
That’s it. That’s the magic. The rest is just noise.