Macro tracking for beginners

Start by looking, not by aiming

The usual beginner mistake is to set strict targets on day one and then feel behind by lunch. Try the opposite for a week or two: change nothing about how you eat, photograph your meals, and read the numbers. You will learn which of your regular meals are mostly carbohydrate, where your protein comes from, and where fat hides.

The four numbers

Luca shows the same four numbers for every meal and for the day, always in this order:

• Calories: the energy in the meal, in kcal.
• Protein: grams.
• Carbs: grams of carbohydrate.
• Fat: grams.

Each has its own color and mark, so you can tell them apart without reading the label every time. Macros explained covers what each one is and how they add up to calories.

A gentle first fortnight

1. Days 1 to 3: photograph one meal a day. The free plan has 1 AI scan a day, which is exactly this. Read the item list and correct the obvious.
2. Days 4 to 7: add your repeat meals as favorites, and use the barcode for packaged food. Both are unlimited on the free plan.
3. Week 2: look at the daily totals. Notice patterns. Only then think about targets.

Things that trip beginners up

• Oil and butter. A photo cannot see them, and fat is the most energy-dense macro. Add them as items.
• Drinks. Easy to forget, easy to type.
• Treating estimates as exact figures. A photo result is approximate. Trends across days tell you more than any single number.
• Chasing a perfect day. Consistency beats completeness. A rough entry is worth more than a blank.

A word of care

Tracking food suits some people and not others. If counting starts to make eating stressful, stop, and if you have or have had an eating disorder, talk to a professional before tracking at all. Luca is a log, not a coach, and it promises no outcome.