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How to track your food intake (for fat loss)

How to track your food intake (for fat loss)

How to track your food intake. Whether you are trying to gain or lose fat, knowing what you take in is really important. There is only one way to know this, and that is to track your food intake.

But there are many different ways you can do this. Not everyone likes to do the same thing so here are some different ways you can track your food intake!

First I want to tell you why it is important to know how much you are taking in. You probably have a certain goal in mind for yourself, gain muscle, lose weight or just maintaining your current physique.

To do this you need to know what energy balance goes with your goals. A negative one (more out than in) is for weight loss but a positive one (more in than out) can help with muscle gain.

If you have no idea of what is coming in, it is very hard to achieve your goals. You don’t have to track your food intake forever, but doing this for a week will give you a good idea of what you are actually consuming.

What do you need to track your intake? 

So what do you need to track your food intake? The only thing I would advise you to get is a kitchen scale.

Weighing out all of your food might sound like a lot of work but it is just placing your food on top of the scale instead of the countertop.

You can, of course, eyeball your portions but we tend to underestimate what we eat. Especially for beginners, I would advise going with a kitchen scale.

Further, you don’t really need anything except maybe a calculator if you are tracking your food through a journal.


My favorite app to track my food intake is Myfitnesspal, it is easy to use, has a huge database, is free and you can track more than just calories and macros.

Of course, you can use any other food tracking app that you like more but this one is one of the biggest out there.

You just fill in what you ate (or use the scanner) and how much you ate and it will calculate the calories and macros for you. You can also set certain calorie and macronutrient goals for yourself, the app keeps track of this and shows you how much you got left for the day.

Food journal

If you are not a big fan of tracking apps or technology, in general, you can track your food through a food journal. For some people, this might seem old school but it is the same idea is an app that tracks your food intake.

You write down what you ate and how much, the only thing here is that you have to calculate the calories and macros yourself.

The benefit of tracking your food intake this way is that you can write it down the way you prefer and keep notes. This is great if you are trying out a new diet plan and want to see if the meals are satiating, enjoyable and easy to make.

Other ways to track your intake

There are some other ways to track your food intake like making pictures or eyeballing the portions but these are overall way less precise.

Just eyeballing portions is fine when you are a bit more experienced and have used a kitchen scale for some time. When you’ve done this you can estimate the portions pretty well usually.


Track food the way that is most convenient for you, but keep in mind that some ways have some disadvantages that might become a problem later on.

If you don’t know what works best for you, the best thing you can do is to just try it out. See what works and what doesn’t, that is the only way to find out!

Don’t forget to share and let me know what you think!