Do You Need to Track Calories and Macros to Change Your Body?

Some coaches won’t work with clients looking to change their body composition unless they agree to track their food intake.

That might sound strict—but is it necessary?

As with most things in health and fitness: it depends.

Let me explain how I approach it—and why short-term tracking can be a powerful tool, not a life sentence.

Tracking Food is Like Checking the Fuel Tank

Imagine you’re driving from London to Manchester.

What’s the first thing you’d check? The fuel tank.

You’d want to know how much is in there before setting out. Even better, you’d want to know roughly how much the journey takes—say 50 litres—so next time, you’re not guessing. You just fill the tank and go.

Nutrition works the same way.

You don’t need to weigh every bite forever. But in the beginning? It’s smart to know what’s going in. Whether you use an app like Cronometer, a spreadsheet, or just pen and paper, tracking food helps you understand the fuel your body needs for the journey ahead.

It’s More Than Just Numbers

Tracking isn’t about perfection—it’s about awareness.

It helps you see:

• What’s actually going into your body.

• Which foods contain which nutrients.

• The patterns and habits that might be holding you back.

Most people find that even two weeks of tracking is eye-opening. They realize they’re under-eating (especially protein), or they’re missing essential nutrients like magnesium, potassium, or fiber.

This insight alone can unlock better energy, recovery, and results.

How I Use Tracking With Clients

I don’t expect clients to track forever.

In fact, here’s a simple method I’ve found works incredibly well:

✅ Track for Two Weeks

One week is usually too short—daily swings can throw the data off.

But two weeks? That gives us a solid picture of how you typically eat.

If body weight stays fairly stable (no big lifestyle changes), we can assume that intake reflects your maintenance level—the amount of food your body needs to stay the same.

From there, we can make informed adjustments:

• Want to reduce body fat? Lower intake slightly.

• Want to build muscle? Add calories, especially protein.

• Want better performance? Improve food quality and timing.

It’s not about slashing calories. It’s about recalibrating your intake to better match your goals.

Calories Aren’t Perfect—But They Work

I don’t believe all calories are created equal—especially when it comes to protein.

• Protein has a thermic effect—it takes more energy to digest.

• Some researchers (like Martin Berkhan of Leangains) argue that protein may only yield 3.2 usable calories per gram, not 4.

• There’s still debate around whether excess protein is stored as fat or recycled.

But here’s the point: calories are still a useful proxy for energy. They’re not perfect, but they’re practical.

What If You Don’t Want to Track Long-Term?

Totally fair. Most people don’t want to log every meal for life—and they don’t need to.

Here’s the key: track for two weeks. Get your personal baseline. Then move into awareness-based eating.

You can:

• Adjust portions and food types without logging.

• Do a short “check-in” phase every few months or during specific training blocks.

• Develop a feel for what your body needs.

Once you’ve tracked, you’ve built a mental database. You’ll know what a good meal looks like, how much food you need, and where to make small changes.

Over time, this makes a big difference.

Meeting People Where They’re At

Look—tracking with apps, spreadsheets, and food scales can be great.

But for some people, the mental load is too much, or it just doesn’t fit their style.

That’s where simplified approaches come in.

The Hand Portion Method

Use your hand as a guide:

• Protein = size of your palm (1 portion)

• Carbs = size of your cupped hand

• Fats = size of your thumb

• Veggies = size of your fist (1–2 portions)

This isn’t exact, but it’s pretty effective for organizing a meal without logging anything.

It does help to know which foods belong in which group—but that’s easy to learn. In fact, I believe it’s something everyone (including kids) should be taught.

Final Thought: It’s a Calibration Tool, Not a Life Sentence

Tracking is not forever.

Think of it like calibrating a compass—you do it once, then head off with confidence.

Once you’ve gathered your data and built awareness, you can manage your nutrition more intuitively. And when body changes are needed, it’s no longer frustrating guesswork—it’s a clear, calculated adjustment.