Chasing Clarity: Health & Fitness Podcast EP. 87: MASTERING MACRO TRACKING: MACRO TRACKING TIPS TO HELP YOU AVOID COMMON MISTAKES
Dec 8, 2023
Discover why your calories and macros might not align in tracking apps. Learn about common mistakes, including overlooking calorie-containing items and misestimating energy intake. Uncover the difference between net and total carbs for more accurate tracking. Explore how to properly account for alcohol calories and navigate restaurant menus where calorie counts often mislead. Get practical strategies for successful tracking, whether at home or dining out!
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Weigh Spreadables And Log Liquids
- Weigh nut butters and use a scale instead of tablespoon estimates to avoid 100–200 extra calories per meal.
- Also log liquid calories like dressings, creamers, and cooking oils.
Underreporting Explains Many Diet Plateaus
- People commonly underestimate calorie intake by 30–50% or more, causing ineffective dieting.
- That misestimation often explains stalls and perceived metabolic issues.
Study: Self-Reported 1,300 kcal Was 2,600 kcal
- In a study, women who self-reported ~1,300 kcal were actually eating ~2,600 kcal.
- When returned to their reported intake, they lost ~1.65 lb/week for four weeks.