A DEEPER DIVE INTO TRACKING TIPS

I recently covered the basics of tracking macros (answering “how,” “when,” and “what” to track) and how to get started with this powerful tool for managing your nutrition. Diving a little deeper and exploring some advanced tips and strategies below that will make tracking even easier and more accurate. These tips are for everyone – whether newer to tracking or a seasoned pro!

1 | USING THE TARE FEATURE ON YOUR FOOD SCALE

One of the most underrated tools in the tracking world is the tare feature on your food scale. This simple function allows you to zero out the weight of a container or plate before weighing your food. Instead of having to subtract the weight of the bowl from the total weight, you can just press the tare button, and your scale will start from zero. This makes the process quicker and more efficient, especially when you’re dealing with multiple ingredients or need to track everything in one container.

For example, if you're making a smoothie and want to weigh the fruit, protein powder, and liquid all at once, just place the empty blender on the scale, hit tare, and then add each ingredient, clicking tare in between each. You’ll get an accurate measurement of everything without the extra steps of manual subtraction.

Another helpful way to use the tare feature is by using it as a negative number. For example, if it’s a peanut butter and jelly sandwich you’re making, place your open jar of peanut butter on the scale and click tare. Then scoop out your desired amount of spread and check the food scale – it’ll read a negative number, which is your amount of peanut butter. This method can often save a couple of steps and a handful of dishes…win, win!

2 | WEIGHT VS. MEASUREMENT

When it comes to tracking macros, you’ll find two main options: weight (like grams or ounces) or volume measurement (like cups or tablespoons). Both have their place, but when precision is key, weight is your best friend.

Weight is often more accurate because it accounts for variability in volume. For example, a cup of oats or a tablespoon of flour can weigh differently depending on how compacted it is. Weighing your food on a scale gives you the exact amount, ensuring you're tracking your macros as accurately as possible. (To be totally honest, even this weight isn’t 100% exact, as no tracking is! But it’s going to be the more accurate end of the spectrum of how we can track at home.)

That said, if you’re in a rush or simply don’t have access to a scale, measuring cups or spoons can still provide a good estimate, and the visuals of these can help if you are out and about and don’t have access to any measurement tools – measuring cups or a food scale. If precision is important (for example, when you're aiming to hit specific protein or carb targets), weighing your food will always be the more reliable option.

3 | RAW VS. COOKED

Another common challenge in tracking macros is deciding whether to weigh your food raw or cooked. The difference may seem small, but it can make a big impact, especially for foods that shrink or absorb water during cooking (like meats, rice, and pasta).

• Raw: When you track raw food, you're measuring it before cooking. This is typically how food databases list nutritional information. For example, if you’re tracking 100g of raw chicken breast, you're getting the nutrition for that raw weight.

• Cooked: Cooking changes the food’s weight and volume. For example, 100g of raw pasta might cook down to 200g after boiling. This means the nutritional breakdown for 100g of cooked pasta will be different from the raw version.

When it comes to tracking macros, weighing food raw (before cooking) tends to be the most consistent and reliable method because it is often the “default” in food databases and tracking apps. Perhaps more important than deciding whether to measure raw or cooked are to determine 1) how the entry is listed in your tracking app, and 2) to try and pick one method and stick to it. 

4 | SETTING UP DIFFERENT “MEALS” IN YOUR TRACKING APP

One of the best ways to stay organized and efficient with tracking is by setting up different meals in your app. This isn’t just about making logging quicker (though it does that, too) — it’s also about being able to see patterns and trends in your eating habits over time.

For example, I’ve set up my app to include a pre-workout snack, breakfast, lunch, dinner, and an after-dinner snack. By doing this, I can easily track what I’m eating at specific times of the day and ensure that my macronutrient intake is balanced throughout. Seeing those patterns helps me stay consistent and make adjustments if needed.

Similarly, one of my clients has her meals set up as breakfast, snack 1, lunch, snack 2, and dinner. This setup helps her recognize what’s working and where she might need to tweak things — like if she’s getting too few carbs before a workout or not enough protein in the evening.

By saving these meals in your app, you can make logging a breeze and gain insights into your eating habits. Tracking patterns over time gives you a clearer picture of how different meals and snacks are impacting your goals and energy levels.

Hopefully these little strategies can make the tracking process smoother and more efficient. And friendly reminder: the key to long-term success with macro tracking is consistency and simplicity. It’s about figuring out what you can learn from the process to become more enlightened in your eating habits so that tracking becomes a tool, and not a crutch. These tips are designed to streamline your process, so you can stay on track with your nutrition goals without feeling bogged down by the details. Happy tracking!