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How to Monitor Calorie and Macronutrient Intake

I’d estimate that gaining muscle is the goal of the majority of gym goers who perform regular resistance workouts.

While intense workouts with adequate volume and appropriate exercise selection are essential to initiate the process of muscle growth, they are only a catalyst.

You also need to provide your body with the building blocks, which means eating. A lot. Nope, more than that.

Even though it may feel like you’re eating a lot at the moment, you may need to double it.

The only way to find out is to keep a food diary over a period of time, calculate you average daily calorie intake along with your macro-nutrient breakdown.

Monitor your weight, measurements and body composition and you should get a good idea of whether or not you’re eating enough (or eating the right things) to achieve your goal.

Of course this is extremely time consuming but if you’re serious about gaining quality muscle (while keeping tabs on your body-fat) then you need to do it.

N.B – if you’re not too bothered about gaining fat you won’t need to be as through, just make sure you’re getting enough calories and protein.

To get this figure you’ll need to weigh out all your food then get the calories and macros from the nutrition information, or off the net.

GOOD NEWS – there is a slightly easier way, eneter Fat Secret

This is an online app that allows you to easily track your calories and macros everyday.

Fat Secret screenshot


It’s pretty easy to use, just enter the meal type (breakfast, lunch, etc), then the type of food, followed by the quantity.

Fat Secret will automatically calculate your calories and macros. Easy.

If you eat some of the same meals every day it’s even easier, since you can copy across whole meals from day to day.

This still requires a fair bit of work on your part but it does make the process slightly less painless.

Give it a try, you may be shocked how little you’re actually eating.






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