You’re Eating More Than You Think (a guide to tracking Macros)

A Simple Guide to Tracking Macros

Let's cut through the noise.

Most people don't struggle with fat loss because they lack motivation.
They struggle because they lack awareness.

They think they're eating healthy.
They feel like they're eating less.
They believe they're doing the right things.

But they don't actually know how much they're eating.

And if you don't know the numbers, you can't control the outcome.

The Real Problem: Guessing

Fat loss comes down to one thing: consistency in a calorie deficit.

Not perfection. Not magic foods. Not cutting carbs forever.

Just consistently eating slightly less than your body needs.

But here's where it breaks down…

Most people are guessing:

• "I eat pretty clean"
• "I don't eat that much"
• "I only snack a little"

That guesswork adds up fast.

A handful of nuts? +200 calories
Extra creamer in coffee? +100 calories
Bites while cooking? +150 calories

Now you're 400–600 calories over… without realizing it.

What Are Macros?

Macros (short for macronutrients) are what make up your food:

• Protein → builds muscle, keeps you full
• Carbohydrates → your body's main energy source
• Fats → supports hormones and overall health

Every food you eat is made up of these three.

Tracking macros is simply tracking how much of each you eat each day.

Why Tracking Works

Tracking removes emotion and replaces it with data.

Instead of:
"I feel like I'm doing everything right"

You get:
"I ate 2,400 calories today, and my goal is 2,000"

Now you have clarity.
And clarity creates results.

Step 1: Start With Awareness (Not Perfection)

You don't need to overhaul your life overnight.

Start here:

  >  Download a FREE tracking app like MyFitnessPal  

  >  Track everything you eat for 7–14 days
  >  Don't change anything yet

At Vital, we use a more robust system if you would like more information, email: vitafunctionalfitness@gmail.com

Your only goal is awareness.

Most people are shocked at what they find.

Step 2: Set a Simple Target

Now that you know what you're eating, it's time to adjust.

Instead of guessing, we're going to slightly reduce your calories based on how much weight you want to lose.

Start here:

• 30+ lbs to lose → reduce calories by about 20%
• 20–30 lbs to lose → reduce calories by about 15%
• 5–20 lbs to lose → reduce calories by about 10%

What this means:

Take what you're currently eating and lower it a little.

Example:
If you're eating 2,500 calories per day and you have 20+ lbs to lose:
→ reduce by ~15–20%
→ new target = around 2,000–2,125 calories

Step 3: Focus on Protein First

If you only fix one thing, fix this:

Eat more protein

Why?

• Keeps you full longer
• Helps preserve muscle while losing weight
• Makes your diet easier to stick to

Build every meal around a protein source:

• Chicken
• Beef
• Eggs
• Greek yogurt
• Protein shakes

Step 4: Be Consistent, Not Perfect

Tracking isn't about being exact down to the gram.

It's about being consistently close.

If you:

• Track most days
• Stay within ~100–200 calories of your target
• Hit your protein

You will make progress.

Step 5: Adjust Based on Results

After 2–3 weeks:

• If weight is going down → keep going
• If nothing is changing → reduce calories slightly (200–300)
• If energy is crashing → you may be too aggressive

Tracking gives you feedback.
Feedback lets you adjust.

The Bottom Line

You don't need a new diet.

You don't need more motivation.

You need visibility.

Because right now, the reason you're stuck isn't effort…

It's that you're trying to solve a problem you can't see.

Start tracking.

Get clear.

And once you're clear, results stop feeling random.

Need Help?

Email us at: vitalfunctionalfitness@gmail.com