The Complete Guide to Nutrition Tracking

Tracking your nutrition doesn't have to be complicated or stressful. Here's how to do it right.

Why Track Macros?

Understanding what you eat is the foundation of any fitness transformation. Without knowing your intake, you're essentially training blind.

Setting Your Targets

Start with your Total Daily Energy Expenditure (TDEE), then adjust based on your goal:

Fat loss: TDEE minus 300-500 calories

Muscle gain: TDEE plus 200-300 calories

Maintenance: Stay at TDEE

The 80/20 Approach

Track consistently during the week, but allow flexibility on weekends. Perfection isn't the goal — consistency is.

Protein is Priority

Aim for 1.6-2.2g of protein per kg of bodyweight. This is the single most important macro for body composition.

Use Blaze's Smart Tracking

Our nutrition dashboard makes tracking effortless with barcode scanning, meal templates, and AI-powered suggestions based on your remaining macros.

Start tracking smarter — download Blaze and let our AI build your personalized nutrition plan.