Blog: How to Track Calories Properly – A Simple Guide for Beginners
Introduction
If you're trying to lose fat, build muscle, or simply improve your health, tracking calories can be one of the most powerful tools to help you stay on track.
But let’s be real — tracking can feel confusing when you’re just starting out. If you’ve ever asked, "How do I actually track calories properly?", this guide is for you.
Today, we’re breaking down exactly how to track your calories properly, common mistakes to avoid, and simple tips to make it easier.
Step 1: Why Track Calories?
✅ Awareness – Most people don’t realise how much (or little) they’re eating.
✅ Control – Tracking helps you stay consistent and aligned with your goals.
✅ Progress – If you’re not seeing results, your tracking can show why.
Whether your goal is fat loss, muscle gain, or maintenance, tracking gives you data to adjust and make progress.
Step 2: Find Out How Many Calories You Need
Before tracking, you need a calorie target based on your goal.
💥 Start with a rough estimate of your maintenance calories — this is the amount you need to maintain your current weight. You can calculate this using a calorie calculator or get personalised advice from a coach (like us at Riverside Fitness House!). Book a free intro here!
Once you know your maintenance, adjust based on your goal:
✅ For Fat Loss:
Reduce calories by 10-25% from maintenance (depending on how aggressive or steady you want your approach).
Example: If your maintenance is 2,500 kcal, a 20% reduction = 2,000 kcal per day.
✅ For Muscle Gain:
Increase calories by 5-15% above maintenance for a lean gain approach.
Example: If your maintenance is 2,500 kcal, a 10% surplus = 2,750 kcal per day.
⚠️ Note: These are starting points—adjust based on real-life results!
Step 3: Pick a Tracking Method
✅ Use an app like:
MyFitnessPal
Riverside clients can use our in-house app
These apps have huge food databases and make tracking easy.
Step 4: Learn to Weigh and Measure Food
Here’s where most people go wrong!
👉 Weigh your food (especially calorie-dense items like oils, nuts, rice, pasta).
Use a kitchen scale to measure food in grams.
Track before cooking (unless the app specifies "cooked weight").
💡 Example:
100g raw rice ≠ 100g cooked rice (cooked rice weighs more due to water).
Step 5: Track Everything You Eat and Drink
✅ Don’t forget:
Cooking oils, sauces, dressings.
Drinks (coffee with milk, juices, alcohol).
"Bites, licks, and tastes" (yes, that leftover bit of your kid’s sandwich counts!).
Be honest — small things add up fast.
Step 6: Avoid These Common Mistakes
🚫 1. Guessing portion sizes – You’ll almost always eat more than you think.
🚫 2. Forgetting liquids and sauces – These can add 200-500 calories a day without realising.
🚫 3. Only tracking Monday to Friday – Consistency is key! If you’re "on plan" during the week but overeat on weekends, progress stalls.
Step 7: Tips to Make Tracking Easier
💡 1. Pre-log meals – Plan your day in advance so you know what to eat.
💡 2. Save meals in your app – For foods you eat regularly, save them to log quickly.
💡 3. Use barcode scanners – Most apps let you scan packaged food for quick entry.
💡 4. Don’t aim for perfection – Aim to be 80-90% consistent.
Step 8: What If You’re Not Seeing Results?
If you’re tracking and not progressing:
✅ Double-check portions and hidden calories.
✅ Be more accurate for a week (weigh everything).
✅ Review your calorie target—it may need adjusting based on real-life data.
Conclusion: You Can Do This!
Tracking calories may feel like a lot at first, but it gets easier with practice.
And the results? 100% worth it.
At Riverside Fitness House, we help clients understand and simplify nutrition—so if you want help getting started or adjusting your plan, book a free intro with us today!
💬 Have questions? Drop us a message—we’re happy to help!
P.S If it ever becomes stressful or controlling, stop. Tracking is just one of many tools we can use to get a result.
