{"id":80609,"date":"2025-11-24T05:00:00","date_gmt":"2025-11-24T10:00:00","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=80609"},"modified":"2025-11-20T14:33:08","modified_gmt":"2025-11-20T19:33:08","slug":"should-i-log-food-raw-or-cooked-and-other-beginner-macro-questions","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/should-i-log-food-raw-or-cooked-and-other-beginner-macro-questions\/","title":{"rendered":"should i log food raw or cooked? (and other beginner macro questions)"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"80609\" class=\"elementor elementor-80609\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7f93b74 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7f93b74\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8a459a9\" data-id=\"8a459a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0c24b46 elementor-widget elementor-widget-html\" data-id=\"0c24b46\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"width: 100%; height: 200px; margin-bottom: 20px; border-radius: 6px; overflow: hidden;\"><iframe style=\"width: 100%; height: 200px;\" frameborder=\"no\" scrolling=\"no\" allow=\"clipboard-write\" seamless src=\"https:\/\/player.captivate.fm\/episode\/bcaacccb-e6e4-414e-80eb-e1fa8b009d81\/\"><\/iframe><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5d1fad3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5d1fad3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-912b65d\" data-id=\"912b65d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c6a9e15 elementor-align-center elementor-widget__width-initial elementor-widget elementor-widget-button\" data-id=\"c6a9e15\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/podcasts.apple.com\/us\/podcast\/macros-made-easy-with-emily-field-rd\/id1680627835\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Listen on Apple<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-507c425 elementor-align-center elementor-widget__width-initial elementor-widget elementor-widget-button\" data-id=\"507c425\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/open.spotify.com\/show\/70arJrWOAkIwyy1tHLxNSe\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Listen on Spotify<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3b6874 elementor-widget elementor-widget-spacer\" data-id=\"e3b6874\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-868ad5a elementor-widget elementor-widget-heading\" data-id=\"868ad5a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span style=\"font-weight:normal\" id=\"docs-internal-guid-5dcce358-7fff-c84e-9fb7-c50ccac7ad77\"><span style=\"font-size: 23pt;, sans-serif;background-color: transparent;font-weight: 700;font-style: normal\">should i log food raw or cooked, and other beginner macro questions<\/span><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cda007 elementor-widget elementor-widget-text-editor\" data-id=\"6cda007\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">If you are learning <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\">, one of the first confusing moments you will hit is whether you should <\/span><span style=\"font-weight: 400;\">log food<\/span><span style=\"font-weight: 400;\"> raw or cooked. It sounds like such a small detail, but it can turn into a big sticking point for women who want to track accurately without feeling overwhelmed.<\/span><\/p><p><span style=\"font-weight: 400;\">Inside this post, I am breaking down the most common <\/span><span style=\"font-weight: 400;\">beginner macros <\/span><span style=\"font-weight: 400;\">questions I get from new clients, listeners, and anyone who just downloaded a <\/span><span style=\"font-weight: 400;\">macro counting app<\/span><span style=\"font-weight: 400;\"> and wants to know if they are doing it right. You will learn how to <\/span><span style=\"font-weight: 400;\">log food<\/span><span style=\"font-weight: 400;\"> with confidence, how your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> tells the real story about your progress, and how to make <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\"> feel simple, doable, and sustainable.<\/span><\/p><p><span style=\"font-weight: 400;\">Let us start with the question everyone asks first.<\/span><\/p><p><span style=\"font-weight: 400;\">Two women can have the same stats and still need completely different nutrition plans. One might have spent years dieting, the other might be new to lifting. Yet <\/span><span style=\"font-weight: 400;\">macros technology<\/span><span style=\"font-weight: 400;\"> gives them the same targets.<\/span><\/p><p><span style=\"font-weight: 400;\">This is where calculators miss the human side. They do not understand hormonal changes, stress, or recovery needs. That is why <\/span><span style=\"font-weight: 400;\">AI nutrition app<\/span><span style=\"font-weight: 400;\">s often leave people tired, hungry, and frustrated instead of confident and strong.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec6c10c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ec6c10c\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e89602c elementor-widget elementor-widget-heading\" data-id=\"e89602c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">should i log food raw or cooked<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1aac408 elementor-widget elementor-widget-text-editor\" data-id=\"1aac408\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">If you are following <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\">, the rule is simple. You should <\/span><span style=\"font-weight: 400;\">log food<\/span><span style=\"font-weight: 400;\"> in the form that you weighed it. If you weighed it raw, you choose the raw entry in your <\/span><span style=\"font-weight: 400;\">macro-counting app<\/span><span style=\"font-weight: 400;\">. If you weighed it cooked, you would choose the cooked version. This one simple rule eliminates so much confusion.<\/span><\/p><p><span style=\"font-weight: 400;\">Food changes weight during cooking. Chicken loses water and becomes lighter. Rice absorbs water and becomes heavier. When you <\/span><span style=\"font-weight: 400;\">log food<\/span><span style=\"font-weight: 400;\"> in the same form you weighed it, your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> stays accurate and your data stays consistent.<\/span><\/p><p><span style=\"font-weight: 400;\">Consistency is the goal with <\/span><span style=\"font-weight: 400;\">beginner macros<\/span><span style=\"font-weight: 400;\">. You do not need perfection. You need the same method every time so that you can trust your numbers.<\/span><\/p><p><span style=\"font-weight: 400;\">Here is the approach I teach for <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\">:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weigh starches dry when possible<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weigh proteins cooked since they are usually batch-prepped<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you cannot weigh raw versions, choose the cooked entry that matches what you are eating<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on consistency rather than chasing the perfect label every single time<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">This is how you build confidence in your <\/span><span style=\"font-weight: 400;\">macro counting app<\/span><span style=\"font-weight: 400;\"> and avoid second-guessing yourself at every meal.<\/span><\/p><p><span style=\"font-weight: 400;\">An app cannot tell if you have been under-eating for years or if your metabolism needs repair. It cannot see how you feel during workouts or how stress impacts your hunger. <\/span><span style=\"font-weight: 400;\">Macros technology<\/span><span style=\"font-weight: 400;\"> can organize numbers, but it cannot interpret your physiology.<\/span><\/p><p><span style=\"font-weight: 400;\">Learning <\/span><span style=\"font-weight: 400;\">how to count macros<\/span><span style=\"font-weight: 400;\"> is about connecting what you eat to how you feel. It is not about hitting perfect targets from an algorithm.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c9016b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8c9016b\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-901638d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"901638d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf76e55\" data-id=\"cf76e55\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e2dda40 elementor-widget elementor-widget-heading\" data-id=\"e2dda40\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">do i need to weigh everything when I am learning beginner macros\u200b<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d2e13ef elementor-widget elementor-widget-text-editor\" data-id=\"d2e13ef\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">If you are using <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\">, you do not need to weigh every single bite forever. In fact, I do not want you to. I always tell beginners that tracking is like turning on a spotlight. You cannot improve what you cannot see. At the start, awareness is the goal, not perfection.<\/span><\/p><p><span style=\"font-weight: 400;\">For <\/span><span style=\"font-weight: 400;\">beginner macros<\/span><span style=\"font-weight: 400;\">, start by weighing and logging the big needle movers:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your protein source<\/span><p>\u00a0<\/p><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your starchy carb<\/span><p>\u00a0<\/p><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your cooking fats<\/span><p>\u00a0<\/p><\/li><\/ul><p><span style=\"font-weight: 400;\">Those foods matter the most in your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> and give you the clearest picture of your habits.<\/span><\/p><p><span style=\"font-weight: 400;\">Once that feels easy, you can bring in the food scale more often. Many women using <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\"> realize their tablespoon of peanut butter is actually two, or their chicken portions were smaller than they assumed. That insight builds long-term awareness.<\/span><\/p><p><span style=\"font-weight: 400;\">Do not worry about weighing lettuce, mustard, or cucumbers. Those foods will not change your <\/span><span style=\"font-weight: 400;\">macro average,<\/span><span style=\"font-weight: 400;\"> and focusing on them creates unnecessary stress. The goal with <\/span><span style=\"font-weight: 400;\">beginner macros<\/span><span style=\"font-weight: 400;\"> is clarity, not control.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40c167e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"40c167e\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cf69f2 elementor-widget elementor-widget-heading\" data-id=\"6cf69f2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">how to track oils, butter, and dressings<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5cd006 elementor-widget elementor-widget-text-editor\" data-id=\"f5cd006\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Oils, butter, and dressings affect your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> more than almost anything else. A tablespoon of olive oil can add more than one hundred calories. Here is the easiest way to <\/span><span style=\"font-weight: 400;\">log food<\/span><span style=\"font-weight: 400;\"> like this accurately:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the bottle on your scale<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zero it out<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour the oil<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weigh the bottle again<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Log the difference in your <\/span><span style=\"font-weight: 400;\">macro counting app<\/span><b><br \/><br \/><\/b><\/li><\/ol><p><span style=\"font-weight: 400;\">This method is quick, clean, and surprisingly eye-opening. Once you see what your pours look like, you will feel more confident using <\/span><span style=\"font-weight: 400;\">beginner macros<\/span><span style=\"font-weight: 400;\"> without guessing.<\/span><\/p><p><span style=\"font-weight: 400;\">If you are brand new to <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\">, you can estimate for now and measure more precisely later when you feel ready.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00a35b5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"00a35b5\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3284d86 elementor-widget elementor-widget-heading\" data-id=\"3284d86\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">how close do I need to be to my macros\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0d05769 elementor-widget elementor-widget-text-editor\" data-id=\"0d05769\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Within a small range is close enough. You do not need to be perfect with <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\"> to make progress. If you are within five to ten grams of protein and carbs and three to five grams of fat, you are doing great. What matters most is your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> over the week.<\/span><\/p><p><span style=\"font-weight: 400;\">Accuracy matters far less than consistency. When you focus on patterns instead of perfection, <\/span><span style=\"font-weight: 400;\">beginner macros<\/span><span style=\"font-weight: 400;\"> become a sustainable habit rather than something you quit after two weeks.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6acedc elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"c6acedc\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7df417 elementor-widget elementor-widget-heading\" data-id=\"b7df417\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">do weekly averages really matter more\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9255b77 elementor-widget elementor-widget-text-editor\" data-id=\"9255b77\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Yes. Your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> tells the true story of your progress. Your body does not run on twenty-four-hour perfection. It runs on patterns over time. If you go over one day and under the next, your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> often balances out, and your results remain steady.<\/span><\/p><p><span style=\"font-weight: 400;\">This is one of the most important lessons in <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\">. You can release the pressure of perfect days and focus on overall consistency instead.<\/span><\/p><p><span style=\"font-weight: 400;\">When you understand your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\">, you can <\/span><span style=\"font-weight: 400;\">log food<\/span><span style=\"font-weight: 400;\"> without stress, and you gain confidence in the process.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8ece6e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"b8ece6e\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3737d02 elementor-widget elementor-widget-heading\" data-id=\"3737d02\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">do weekly averages really matter more<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-962ccc5 elementor-widget elementor-widget-text-editor\" data-id=\"962ccc5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Yes. Your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> tells the true story of your progress. Your body does not run on twenty-four-hour perfection. It runs on patterns over time. If you go over one day and under the next, your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> often balances out, and your results remain steady.<\/span><\/p><p><span style=\"font-weight: 400;\">This is one of the most important lessons in <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\">. You can release the pressure of perfect days and focus on overall consistency instead.<\/span><\/p><p><span style=\"font-weight: 400;\">When you understand your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\">, you can <\/span><span style=\"font-weight: 400;\">log food<\/span><span style=\"font-weight: 400;\"> without stress, and you gain confidence in the process.<\/span><\/p><p><span style=\"font-weight: 400;\">When you know <\/span><span style=\"font-weight: 400;\">how to count macros<\/span><span style=\"font-weight: 400;\">, you can use technology wisely instead of blindly. When you begin <\/span><span style=\"font-weight: 400;\">counting macros for beginners<\/span><span style=\"font-weight: 400;\"> under guidance, you learn how to interpret numbers instead of being ruled by them.<\/span><\/p><p><span style=\"font-weight: 400;\">Apps can track progress. A dietitian helps you understand it. Together, they create sustainable results.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d00066 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8d00066\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2cd4dc9 elementor-widget elementor-widget-heading\" data-id=\"2cd4dc9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">should I count protein from plant-based foods\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-842631b elementor-widget elementor-widget-text-editor\" data-id=\"842631b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Absolutely. If you are learning <\/span><span style=\"font-weight: 400;\">beginner macros<\/span><span style=\"font-weight: 400;\">, every source of protein counts toward your total intake. Beans, lentils, tofu, grains, nuts, and seeds all contribute to your daily numbers.<\/span><\/p><p><span style=\"font-weight: 400;\">The key with <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\"> on a plant-based diet is variety. Your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> will reflect your intake across the whole day, not one meal at a time.<\/span><\/p><p><span style=\"font-weight: 400;\">Plant-based eaters can thrive with <\/span><span style=\"font-weight: 400;\">beginner macros<\/span><span style=\"font-weight: 400;\"> as long as the total protein adds up.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed30dd0 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ed30dd0\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4aeb2e2 elementor-widget elementor-widget-heading\" data-id=\"4aeb2e2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">how to track restaurant meals<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1fa77d0 elementor-widget elementor-widget-text-editor\" data-id=\"1fa77d0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Awareness beats perfection every time. If you can, look up nutrition info ahead of time. If not, break the meal into parts.<\/span><\/p><p><span style=\"font-weight: 400;\">Log the protein, the carb, and the fat separately in your <\/span><b>macro-counting app<\/b><span style=\"font-weight: 400;\">. This gives you a more realistic picture of your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\"> and keeps <\/span><span style=\"font-weight: 400;\">beginner macros<\/span><span style=\"font-weight: 400;\"> from feeling impossible when you eat out.<\/span><\/p><p><span style=\"font-weight: 400;\">For a deeper guide, <\/span><a href=\"https:\/\/player.captivate.fm\/episode\/68bcade6-6baa-4c74-a2cc-d8a0c1c69f66\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">listen to Episode 46<\/span><\/a><span style=\"font-weight: 400;\"> or read my <\/span><a href=\"https:\/\/emilyfieldrd.com\/blog\/eating-healthy-at-restaurants-tips-for-dining-out\/\"><span style=\"font-weight: 400;\">restaurant tracking blog post.<\/span><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-05629d5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"05629d5\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e66c89c elementor-widget elementor-widget-heading\" data-id=\"e66c89c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">final thoughts on beginner macro tracking\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a10558b elementor-widget elementor-widget-text-editor\" data-id=\"a10558b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">If you are learning <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\">, give yourself credit. You are building a skill that gives you clarity, structure, and confidence with food. When you know how to <\/span><span style=\"font-weight: 400;\">log food<\/span><span style=\"font-weight: 400;\">, understand your <\/span><span style=\"font-weight: 400;\">macro average<\/span><span style=\"font-weight: 400;\">, and use your <\/span><span style=\"font-weight: 400;\">macro counting app<\/span><span style=\"font-weight: 400;\"> effectively, everything becomes simpler.<\/span><\/p><p><span style=\"font-weight: 400;\">Beginner macros<\/span><span style=\"font-weight: 400;\"> are not about control. It is about awareness. When you understand what is on your plate, you can fuel your energy, your training, and your goals without guessing.<\/span><\/p><p><span style=\"font-weight: 400;\">If you want more support, explore:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/emilyfieldrd.com\/macrosguide\"><span style=\"font-weight: 400;\">DIY Macros Guide<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/emilyfieldrd.com\/cmc\"><span style=\"font-weight: 400;\">Custom Macro Calculation<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/emilyfieldrd.com\/macrosmadeeasy\"><span style=\"font-weight: 400;\">Macros Made Easy Course<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/a><\/li><\/ul><p><span style=\"font-weight: 400;\">These resources will help you master <\/span><span style=\"font-weight: 400;\">macros for beginners<\/span><span style=\"font-weight: 400;\"> with more confidence and less confusion.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-574ece3 elementor-align-center elementor-widget__width-initial elementor-widget elementor-widget-button\" data-id=\"574ece3\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/podcasts.apple.com\/us\/podcast\/macros-made-easy-with-emily-field-rd\/id1680627835\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Listen on Apple<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36cf631 elementor-align-center elementor-widget__width-initial elementor-widget elementor-widget-button\" data-id=\"36cf631\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/podcasts.apple.com\/us\/podcast\/macros-made-easy-with-emily-field-rd\/id1680627835\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Listen on Apple<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa74aaa elementor-widget elementor-widget-spacer\" data-id=\"aa74aaa\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c993e19 elementor-widget elementor-widget-text-editor\" data-id=\"c993e19\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">\ud83d\udc49 <\/span><b>Take the next step:<\/b><span style=\"font-weight: 400;\"> If this message resonates, it is time to go beyond guessing.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">\u2705 Learn more about the<a href=\"https:\/\/emilyfieldrd.com\/cmc\"> Custom Macro Calculation<br \/><\/a>\u2705 Download the free<a href=\"https:\/\/emilyfieldrd.com\/macrosguide\"> DIY Macros Guide<br \/><\/a>\u2705 Take the<a href=\"https:\/\/emilyfieldrd.com\/quiz\"> Macro Mastery Quiz<\/a> to find your best next step<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-9405849 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9405849\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d9956e5\" data-id=\"d9956e5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f241099 elementor-widget elementor-widget-text-editor\" data-id=\"f241099\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>RESOURCES MENTIONED IN THIS EPISODE:<\/b><\/p><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li><p><a href=\"https:\/\/emilyfieldrd.com\/podcast-links\/\"><span style=\"font-weight: 400;\">Access free and low-cost resources and services from this episode HERE!<\/span><\/a><\/p><\/li><li><p><a href=\"https:\/\/player.captivate.fm\/episode\/68bcade6-6baa-4c74-a2cc-d8a0c1c69f66\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Listen to Episode 46 of Macros Made Easy Here<\/span><\/a><\/p><\/li><li><p><a href=\"https:\/\/emilyfieldrd.com\/blog\/eating-healthy-at-restaurants-tips-for-dining-out\/\"><span style=\"font-weight: 400;\">Blog Post: Eating Healthy at Restaurants: Tips for Dining Out<\/span><\/a><\/p><\/li><\/ul><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-cc3826a\" data-id=\"cc3826a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1008cd1 elementor-widget elementor-widget-text-editor\" data-id=\"1008cd1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>CONNECT WITH EMILY FIELD RD:<\/b><\/p>\n<ul style=\"font-size: 16px; font-style: normal; font-weight: 400;\">\n<li style=\"font-size: 16px;\">\n<p><a href=\"http:\/\/instagram.com\/emilyfieldrd\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Instagram<\/span><\/a><\/p>\n<\/li>\n<li style=\"font-size: 16px;\">\n<p><a href=\"http:\/\/www.facebook.com\/emilyfieldrd\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Facebook<\/span><\/a><\/p>\n<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c828582 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c828582\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dcac35a\" data-id=\"dcac35a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20a4742 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"20a4742\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2eba5a7 elementor-widget elementor-widget-accordion\" data-id=\"2eba5a7\" data-element_type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-4891\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-4891\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">EPISODE TRANSCRIPT:<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-4891\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-4891\"><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:00:00] Emily Field: Welcome back to the Macros Made Easy podcast. I&#8217;m your host, Emily Field registered dietician, and today we&#8217;re tackling one of my favorite types of episodes, a full q and a around the most common macro tracking questions that I get from new clients and listeners. With our Black Friday sale on custom macros, a lot of new faces are joining the community and starting to track for the very first time, which means a lot of great questions are popping up.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:00:25] Emily Field: Things like, should I log food raw or cooked? Do I really need to weigh everything I eat or what happens if I go over my macros for the day? So I thought this was the perfect time to slow down and go back to the basics. This episode is for you if you&#8217;re just getting started with tracking or if you&#8217;ve been at it for a while, but still find yourself second guessing the details.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:00:45] Emily Field: We&#8217;ll cover the practical stuff like how to use your tracking app more efficiently, but also the mindset piece, what actually matters for progress, what doesn&#8217;t, and how to track in a way that supports your life instead of controlling it. By the end, you&#8217;ll have clear answers to your most common, am I doing this right?<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:01:01] Emily Field: Questions, and a much better sense of how to track macros without overthinking every gram. So whether you just purchased custom macros or you&#8217;ve been tracking for a while and wanna tighten things up, this episode will help you feel confident and clear about what to focus on. So let&#8217;s jump in. Welcome to Macros Made Easy, the podcast that takes the confusion out of tracking macros.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:01:21] Emily Field: I&#8217;m your host, Emily Field, a registered dietician that specializes in a macros approach. In each episode, I help you learn how to eat in a way that supports your health, body composition, and athletic performance goals. We&#8217;ll cover the basics of macronutrients, how to track for various goals, the role of macros in your health, and how to make sustainable changes to your habits.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:01:40] Emily Field: I&#8217;ve helped hundreds of people experience more food freedom and flexibility while navigating their nutrition. So whether you&#8217;ve tried macros and it just didn&#8217;t stick, or you just heard the word macros yesterday, I can&#8217;t wait to help you too. Question number one, should I log food raw or cooked? The best way to do this is to log food in the form that you weighted.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:02:03] Emily Field: That&#8217;s the simplest and most accurate rule to follow. Most food databases list items as raw by default, but that can cause confusion because the weight of food changes once it&#8217;s cooked, usually because of water loss or absorption. So for example. Four ounces of raw chicken breasts might weigh closer to three ounces once it&#8217;s cooked because it loses water.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:02:23] Emily Field: But half a cup of dry rice might weigh over one cup once it&#8217;s cooked because it absorbs water. So if you weigh your food raw, make sure you&#8217;re logging the raw version in your app, you&#8217;re going to use that descriptive word when you&#8217;re searching the terms for the food that you&#8217;re tracking. You&#8217;re gonna use raw or uncooked.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:02:41] Emily Field: If you weigh it after cooking, choose the cooked version again, using a descriptive search, baked, grilled, sauteed, something like that that would indicate that it&#8217;s cooked. The important thing here is to be consistent. If you are going to be doing this very often, pick one method and stick with it so that your data stays accurate over time.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:03:01] Emily Field: Here&#8217;s a quick guide that tends to work well for most people. You&#8217;re gonna weigh starches dry. These are things like rice, pasta, oats, quinoa, that gives you the clearest picture of the serving before it changes volume due to cooking, you&#8217;re gonna weigh proteins cooked. This is like your chicken, your beef, your fish.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:03:18] Emily Field: These are often batch prepped, and it&#8217;s much easier to weigh what&#8217;s on your plate than to remember what it weighed raw. Of course, there&#8217;s gonna be plenty of times where you can&#8217;t weigh the raw version. Maybe you&#8217;re at a restaurant. You&#8217;re meal prepping from leftovers or grabbing something someone else cooked.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:03:33] Emily Field: In that case, it&#8217;s totally fine to eyeball what&#8217;s in front of you. Use measuring cups or spoons or even pull out the food scale for a quick check of what&#8217;s in front of you. The key is consistency. Log the food in the form you weigh or measured it and stick with that approach so your data stays accurate over time.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:03:50] Emily Field: And if this level of detail feels overwhelming at first, give yourself some grace. Macro tracking is a skill, and like any skill, it gets easier with practice. You&#8217;ll get more precise as you go, but even early on, you&#8217;re already making progress by simply paying attention. Question number two, do I need to weigh everything I eat?<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:04:09] Emily Field: Well, not forever and honestly, probably not even right away. Think of tracking as turning on a spotlight. You can&#8217;t fix what you can&#8217;t see. Just like taking a closer look at your bank account. When you&#8217;re saving for something special, taking a closer look at your diet when you have a specific health or performance goal isn&#8217;t a bad thing.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:04:27] Emily Field: It&#8217;s a awareness. It&#8217;s data. It&#8217;s how you start to make meaningful change. So for most beginners, I recommend starting with estimates. Simply log the main heavy hitters in a meal. Your protein source, your starchy carb, and your cooking fat. That alone will start to show you how portions add up and which foods make the biggest impact on your macros.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:04:48] Emily Field: Once that feels comfortable, maybe after a week or two you can start bringing in the food scale for those same items. Weighing foods like chicken, rice, or peanut butter helps you see how close your estimates really are. Most people are shocked the first time they learn that their tablespoon of peanut butter is actually two and a half, or their four ounces of chicken is closer to two.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:05:09] Emily Field: After a short time, that experience builds food awareness. You&#8217;ll naturally start to see what balance portions look like, which means you can rely less on tracking and more on intuition later. You don&#8217;t need to weigh lettuce, leaves, condiments like mustard or relish, or the splash of milk in your coffee.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:05:26] Emily Field: At first, I want you to just focus on the calorie dense foods and the ones that you tend to misjudge. These are things like oils, nut and seed butters, cereal and dressings. There&#8217;s also a time and place to pull out the food scale for your mindless snacks, licks, bites, and pores. Not to be rigid, but to recalibrate or to learn.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:05:47] Emily Field: Spend a few days tracking those. Little extras, and you might be surprised by how much of your daily intake comes from the handfuls, spoonfuls, or sips. You barely notice that short burst of awareness can be incredibly powerful. It&#8217;s about seeing the full picture so you can make intentional choices. So after you&#8217;ve dabbled and you&#8217;ve kind of gotten over that beginner phase and the method feels like a pretty good fit for you, I would encourage you to track consistently for several weeks in a row.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:06:13] Emily Field: That&#8217;s where the real magic happens when you start connecting the dots between your habits and the changes you feel in your energy health. Body composition and athletic performance. As a practitioner, my hope is that tracking macros diligently even for a short period of time, helps you learn appropriate portion sizes for you understand what&#8217;s actually in the food that you eat, kind of like a nutrition 1 0 1 education that you never got, and gain a skill that you can return to anytime you need a reset or you have a new goal.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:06:44] Emily Field: Once you&#8217;ve built that foundation, you can transition to estimating and flexible tracking confidently, because now you see what&#8217;s on your plate with educated eyes. That&#8217;s the real power of tracking macros, not control, but clarity. Question number three, what is the best tracking app, and how do I know which database entry to pick?<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:07:03] Emily Field: Well, my top picks for tracking apps are gonna be chronometer macros first and MyFitnessPal. They&#8217;re reliable, easy to use, and have strong databases. When choosing entries, I want you to look for those that are verified or brand specific, often marked with a check mark or sourced from the USDA. Skip any that look user entered with odd decimals or missing data.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:07:25] Emily Field: If a food label doesn&#8217;t match what you see in the app, go with the label. Which brings me to my next question, number four, what if the nutrition label and my tracking app don&#8217;t match? Which do I trust? Trust the food label. It&#8217;s regulated in the most accurate reflection of what&#8217;s inside the package.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:07:43] Emily Field: Tracking apps, on the other hand, pull from a mix of verified databases and user entered data, which means that the numbers can vary. Sometimes a lot if the numbers don&#8217;t match up, use the label as your source of truth, and you might consider creating a custom food entry in your app using that information.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:08:00] Emily Field: That way you&#8217;ll know you&#8217;re logging the correct data every single time. To make this process easier, take advantage of some of your app&#8217;s features. Number one, you could save the food to favorites and access that folder. Every single time you eat that food, you&#8217;re pulling the same exact entry. It&#8217;s like your go-to protein bar or your go-to yogurt brand, something like that.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:08:21] Emily Field: You could also utilize the copy and paste feature or the repeat meal function to quickly log reoccurring meals or snacks that happen day to day. If you regularly eat the same breakfast or lunch, you can save it as a meal template. So it&#8217;s one tap away, even interchanging a couple of ingredients or a couple of different serving sizes or portion sizes if you need to, but at least the meal structure, the meal template is there.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:08:45] Emily Field: A few minutes of setup now can save you a ton of time later, and it help ensures that your data stays consistent. The more accurate and efficient your logging process becomes, the more sustainable macro tracking will feel. Question number five, do I need to log non-starchy vegetables? I&#8217;d say usually no.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:09:02] Emily Field: And this is one of the things that makes macro tracking feel more doable and sustainable long-term when it comes to tracking non-starchy vegetables don&#8217;t need to be logged, especially in my universe, in my products and services. You&#8217;ll never hear me ask you to track non-starchy vegetables while they technically.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:09:20] Emily Field: Small amounts of carbohydrates, their calorie and macro contribution is so minimal that tracking them adds little benefit and can actually create unnecessary stress. In fact, not tracking non-starchy vegetables is a strategic choice that supports both your nutrition quality and your consistency to the habit.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:09:38] Emily Field: Here&#8217;s why I recommend leaving them untracked. Number one, they&#8217;re extremely low in calories and carbs. Most servings contribute very little to your total macro count. They&#8217;re packed with vitamins, minerals, and fiber, which keeps you full, satisfied and well-nourished. They add volume to your meals, which is great for hunger and satiety, especially in a deficit or maintenance phase.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:09:57] Emily Field: And weighing or tracking them adds unnecessary complexity which can actually reduce consistency and increase. Burnout. So in my approach, your macro prescription already accounts for non-starchy vegetables indirectly, because I want you eating plenty of them without feeling like you have to log every single bite of broccoli or spinach leaf.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:10:16] Emily Field: When you&#8217;re learning to track, it&#8217;s far more valuable to focus on the foods that move the needle, your proteins, starchy carbs, fats, any extras that can add up quickly, like oils, sauces, and dressings. That said, if you&#8217;re eating a large amount of high carb vegetables, like roasted carrots, parsnips, or squash, and they&#8217;re cooked with added fats, cheeses, or dressings, it might be worth it to log that for accuracy.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:10:42] Emily Field: I had a client who used to log every single vegetable down to the handful of spinach in her omelet or the cucumber slices on her salad, and she was exhausted by it. Once she stopped tracking those and focused on the main components of her meals, she said it felt like a weight was lifted off her shoulders.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:10:58] Emily Field: She finally had the mental space to focus on what mattered and to do it longer term. She could actually see her goals through, because she didn&#8217;t burn out quickly from tracking every single itty bitty bite. She was hitting her protein, balancing her meals, and staying much more consistent without that added bandwidth being taken up by non-starchy vegetables.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:11:19] Emily Field: The goal here is not to micromanager plate. It&#8217;s to create awareness where it matters most. So skipping non-starchy vegetables doesn&#8217;t cheat the system. It&#8217;s a deliberate choice that keeps macro tracking simpler, saner, and more sustainable for the long haul. Question number six, how do I track butter, oil and dressings?<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:11:39] Emily Field: These foods can sneak up on you quickly. A tablespoon of oil or dressing can add a hundred to 150 calories, so learning how to track them accurately is definitely worth the effort. If you want a simple, no guesswork way to log them, try. You&#8217;re gonna put the container like the bottle of oil or tub of butter on your food scale.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:11:58] Emily Field: You&#8217;re gonna tear it or zero it out on the scale, pour or scoop the amount you want into your pan or onto your food, and then reigh the container. The difference between the starting and ending weight is what you actually used, and that&#8217;s what you&#8217;ll log in your app. This method is quick, clean, and surprisingly eye-opening if you&#8217;ve never done it before.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:12:19] Emily Field: If that feels too tedious at first, you can always estimate. I usually tell people to build in about one to three teaspoons of oil per meal, depending on how generous their pore looks. If you&#8217;re using butter or dressings, maybe start with a measured tablespoon a few times to see what your usual portion actually looks like, and then eyeball it from there.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:12:39] Emily Field: For most people trying to track to build awareness, or maybe they&#8217;re just getting started and learning to eat at maintenance, this level of estimation is perfect. If you&#8217;re working toward a specific time bound body composition goal, like a deficit or prep phase, that&#8217;s when it makes sense to measure a bit more precisely to make the most of your limited calories.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:13:01] Emily Field: Estimate when you can measure when it matters. And remember that the point of tracking is to learn what portions really look like, not to weigh your food forever. Question number seven. How close do I need to be to my macro targets to make progress? Well, you don&#8217;t need to hit your numbers perfectly so you know that right out the gate.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:13:20] Emily Field: It really is about patterns, not perfection. If you&#8217;re hitting within five to 10 grams of protein and carbs and three to five grams for fat, you&#8217;re probably close enough hitting your targets in that general range most days will get you 95% of the way there. What matters more than any single day is your consistency over time.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:13:40] Emily Field: The trends across weeks, not the tiny fluctuations day to day. So instead of chasing perfect numbers. Which will lead to burnout and you not doing this for very long. Focused on building meals that are balanced, satisfying, and repeatable. And if you&#8217;ve been tracking for a while, but it feels like you&#8217;ve hit a plateau or you&#8217;re ready to fine tune things like your calorie phases, macro adjustments or body composition goals, that&#8217;s exactly what we help you do inside of Eat to Lean.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:14:06] Emily Field: It&#8217;s where we take the guesswork out of adjusting your numbers and help you apply the strategy behind them so you can finally see and feel the changes you&#8217;ve been working towards. You can join the wait list through the link in the show notes and be the first to know when our next round opens up.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:14:19] Emily Field: Question number eight, do my macros reset daily or do weekly averages matter more? Technically, your app resets your macros every day, but your body doesn&#8217;t. Your body looks at energy balance over time, not what happens in a single 24 hour period. You don&#8217;t gain fat from one high calorie day, and you don&#8217;t lose fat for one perfect day of eating in a deficit.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:14:42] Emily Field: What matters most is the trend across weeks and months. That&#8217;s why I encourage people to think in terms of weekly averages rather than daily perfection. If you go over a little bit on your macros one day and a little under on the next, your overall calorie intake will likely even out over time. What your body sees is the cumulative effect, not the exact numbers on any single day.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:15:04] Emily Field: That said, even though your body is not a math equation, the best way to use macros effectively is to eat around the same amount every single day. That consistency helps you assess progress much more accurately and gives you cleaner data to work with when it&#8217;s time to adjust. And just to be clear, this isn&#8217;t permission to make up for an off day by undereating.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:15:25] Emily Field: The next restricting after overeating keeps you stuck in that all or nothing cycle that we&#8217;re really trying to avoid. Instead, simply return to your normal plan the next day and keep moving forward. This principle is especially true if your goal is fat loss. A calorie deficit isn&#8217;t something that happens overnight.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:15:44] Emily Field: It accumulates slowly over time. You might not see big changes week to week, but spending a consistent 8, 10, 12 weeks in a well executed deficit is what leads to real measurable results. The data tells a story, not the day-to-day fluctuations. So instead of judging your progress by tomorrow&#8217;s weigh in, I want you to zoom out.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:16:05] Emily Field: Look at your weekly averages, your energy, your workouts, your sleep, your recovery. That&#8217;s what truly matters here. Now we have a couple questions that are pretty technical here. Number nine, do I count protein that&#8217;s found in plant-based foods or foods that are rich in carbs and fats? Yes, they absolutely count towards your protein intake Overall, all plant proteins.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:16:27] Emily Field: Contain the essential amino acids that your body needs. You just don&#8217;t get as much of each in a single food compared to animal proteins. You don&#8217;t need to combine foods at every meal. That&#8217;s very old nutrition science, but you should aim for variety across the day. So beans, lentils, tofu, whole grains, nuts and seeds all contribute differently.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:16:49] Emily Field: If you eat mostly plant-based, you might see that your target for protein is slightly higher than for people who eat animal proteins as well. This is to help offset the lower digestibility that comes from plant-based foods, but we don&#8217;t always do this. The bottom line is that these proteins absolutely still count from plant-based foods.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:17:09] Emily Field: Number 10, does protein from collagen count towards your protein goals? Yes, you should count collagen towards your total protein intake, but here&#8217;s some context. Collagen is technically protein, but it&#8217;s not a complete protein because it&#8217;s low and essential amino acids like tryptophan, leucine, and methionine.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:17:27] Emily Field: That means it won&#8217;t do much for muscle repair or building, but it still supports joints, skin, and gut health. So log it like you would any other food. Just don&#8217;t rely on it as one of your main protein sources multiple times per day. Think of it as a bonus. It still counts, but it doesn&#8217;t replace a meal&#8217;s worth of complete protein like eggs, chicken, or Greek yogurt.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:17:49] Emily Field: Number 11. Do plant-based proteins count the same as animal proteins? Again, very much in the same vein. Yes. 100%. Plant-based proteins absolutely count towards your total protein intake. So while some plant foods are lower in certain amino acids, your body pulls from an overall amino acid pool throughout the day, as long as you eat a variety of protein sources.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:18:10] Emily Field: We&#8217;ve kind of talked about this before. We&#8217;ve got tofu, lentils. Beans, whole grains, nuts and seeds, you&#8217;re going to meet your needs without having to food combine at every meal. For vegetarian and vegan eaters, I typically recommend about 0.6 to 0.8 grams of protein per pound of body weight. Research shows that this range supports muscle growth, satiety, and performance for active adults, even on a plant-based diet, as long as the sources are diverse and include higher quality proteins like soy, legumes, and grains.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:18:42] Emily Field: Because many plant proteins also come packaged with carbohydrates, I&#8217;m often increasing the carb allowance slightly. That reflects the natural makeup of plant-based foods and keeps meals satisfying, balanced, and very realistic. So in short, you can do extremely well with a macro based approach on a vegetarian or vegan diet.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:19:02] Emily Field: Focus on variety and total intake over perfection. Your body will get what it needs. Question number 12, how do I log recipes or mixed dishes? So for Homecooked meals, the easiest way to track accurately is to log each ingredient before cooking, then divide the finished dish into portions, either by weight or by number of servings.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:19:24] Emily Field: Most tracking apps let you create and save recipes, so once you build it, it&#8217;s just one tap to log the next time. If you&#8217;re newer to tracking, don&#8217;t stress about this being perfect. I want you to just start with your main ingredients, your protein source, starch, and cooking fat, and then refine from there.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:19:40] Emily Field: There&#8217;s absolutely no reason why you need to be weighing out water or spices or herbs that you use. Anything very low calorie, like your non-ST starchy vegetables, uh, probably don&#8217;t need to be logged in that recipe either. And once you get the hang of it, logging recipes will become second nature. You probably just need to do it one or two times first.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:20:01] Emily Field: Question 13. How do I track food at restaurants when someone else cooks? I mean, this is a loaded question. We can definitely go in a lot of different directions here. But when you&#8217;re eating out, the goal is first awareness. The best option is to look up nutrition facts ahead of time and try to pre log the dish or something similar from a standardized menu.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:20:22] Emily Field: Maybe you&#8217;re looking at a chain restaurant, maybe like a Chipotle or Panera, olive Garden, red Lobster, something like that. That is gonna give you the most accurate estimate. The good enough option is to eyeball and deconstruct the meal into its main parts. You&#8217;re looking at the protein, the carb, and the fat source, and logging each one individually.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:20:41] Emily Field: So for example, log grilled chicken, rice, roasted vegetables, and a creamy sauce separately, not the whole dish altogether, because you&#8217;re gonna get a wide range of calories and macros when you do so. And here&#8217;s a helpful tip. I want you to pad your fat macros a little bit higher than you think because restaurants usually use more oil and butter than you would at home.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:21:03] Emily Field: So adding an extra teaspoon or two of fat keeps your estimate realistic. If you wanna go deeper on this topic, how to enjoy dining out, choose meals that align with your goals and balance the rest of your day. I encourage you to check out episode 46 at the Macros Made Easy Podcast, or my blog post, eating Healthy at Restaurants, tips for Dining Out, which I&#8217;ll link in the show notes.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:21:25] Emily Field: We also expand on the skill inside of macros made easy. So you can feel confident tracking anywhere at home while traveling or dining out without feeling restricted. Question number 14. If I go over on one macro, should I adjust the others? This is where flexible tracking comes in handy. Your macros all add up to your total calories, so going over in one and under in another often evens out in a calorie standpoint.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:21:51] Emily Field: So here&#8217;s an easy rule of thumb. There are roughly two grams of carbs for every one gram of fat when it comes to calories. So if you fall under carbs by about 10 grams. You could go over fat by five and still land around the same total calories. Another example, if you go over carbs by 30 grams, you could undereat your fat target by about 15 grams to balance things out.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:22:16] Emily Field: Most tracking apps do this math for you automatically, but understanding how the numbers relate helps you stay flexible without stressing about hitting every single macro perfectly. When it comes to tracking priorities, I want you to focus on hitting protein first and calories second. Hitting your protein goal is the most important because it supports lean muscle building, satiety recovery, and your metabolism.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:22:40] Emily Field: Hitting your overall calorie target ensures that you&#8217;re eating enough or in the right deficit or surplus for your goals. So once those two things are in range, you can let carbs and fats fall where they may. That&#8217;s what makes this approach flexible. Now, there are times where aiming more precisely for your macro breakdown is powerful and intentional.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:23:00] Emily Field: So if you&#8217;re recovering from burnout or chronic dieting, you&#8217;re working to restore performance and energy, or you&#8217;re healing your relationship with food after years of being told that one macro was bad, then paying closer attention to your specific macro targets for each. Macro protein, fat, and carb, that can be really empowering.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:23:20] Emily Field: It helps rebuild balance and trust with food while ensuring that you&#8217;re fueling appropriately for your lifestyle and training. The key is to understand which phase you&#8217;re in. If you&#8217;re learning the skill and building awareness, maybe you&#8217;re keeping it flexible. If you&#8217;re fine tuning performance, recovery or balance, maybe precision can serve you either way.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:23:39] Emily Field: The goal is about using macros as a framework to help you fuel your life better, not to control it. Question 15, if I go over or under today, should I make up for it tomorrow? This is such a common trap and honestly, a very slippery slope. When people overeat one day, they often feel the urge to quote, fix it.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:23:58] Emily Field: By holding back the next day, skipping meals, cutting calories, or earning their food back with extra exercise. But that kind of mindset leads to a cycle of overcorrecting under fueling and ultimately feeling out of control. It&#8217;s the classic binge restrict pendulum, and it keeps you from ever finding consistency.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:24:17] Emily Field: I do not recommend trying to make up for it. Instead, just return to your normal eating pattern the very next day. Overeating or undereating is a part of the human experience. It happens to everyone. What matters is how you respond. Think of macro tracking as data, not judgment. It&#8217;s not about being good or bad.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:24:36] Emily Field: It&#8217;s about learning from your patterns. If you find yourself consistently overeating at night, that&#8217;s useful information. Maybe your meals earlier in the day were too light or you didn&#8217;t have enough protein or carbs to stay satisfied. Armed with that information, you can make better decisions moving forward.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:24:53] Emily Field: Maybe you&#8217;re distributing your meals more evenly through the day. You&#8217;re building each meal with a good balance of proteins, fats, and carbs. You&#8217;re avoiding saving all your calories for the evening. The goal here is rhythm. You wanna find a steady groove with your eating habits, not swing between extremes.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:25:09] Emily Field: One off day doesn&#8217;t erase your progress. It&#8217;s just data that helps you refine your plan. If you notice that this all or nothing mindset keeps showing up, if you find yourself constantly compensating, feeling guilty, or trying to earn your food, that&#8217;s exactly the kind of pattern that we work through in Eat Lean Coaching.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:25:27] Emily Field: Inside coaching, we help you rebuild trust with your body, apply the numbers without the drama, and find a sustainable rhythm with food that actually fits your life. You can join the wait list through the link in the show notes. It&#8217;s the very next step if you&#8217;re ready to stop starting over every Monday, and finally feel in control of your nutrition.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:25:47] Emily Field: Question 16, what if I don&#8217;t hit my calories because I missed a macro? Maybe like protein, for example. Know that this happens and it&#8217;s not the end of the world if you fall short on calories because you missed one macro, especially protein. Just take note and aim to do better tomorrow when this happens often, it&#8217;s usually a meal composition issue.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:26:07] Emily Field: Your meals might be heavy on carbs or fats, but light on protein. Try front loading more protein earlier in the day so you&#8217;re not scrambling to make up for it at night. Now if you&#8217;re realizing you&#8217;re under your calorie goal, at the end of the day, here&#8217;s a simple way to decide what to do. If you&#8217;re more than 10% below your calorie goal and you&#8217;re still hungry, go ahead and have a small balanced snack, something with protein, fat, and carbs to bring you closer to your target.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:26:33] Emily Field: If you&#8217;re less than 10% of your calorie goal and not feeling that hungry, it&#8217;s okay to call it a day. A small shortfall here and there will not derail your progress, especially if your weekly averages are on point. This is about learning to pair data with body cues. Tracking gives you the numbers, but your hunger, energy, and recovery tell the rest of the story.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:26:54] Emily Field: And remember, in the pursuit of hitting your macros, you&#8217;re already doing your body a huge service. You&#8217;re paying attention, learning what your meals contain, and building awareness around how to fuel your body better. Let&#8217;s take this a little bit further with question 17. If I am hungry and I&#8217;ve run outta macros, what should I do?<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:27:13] Emily Field: Or the opposite. If I&#8217;m not hungry and I have not yet hit my macros, what should I do? These two situations are really common, and they&#8217;re both opportunities to listen to your body and look at your data. If you&#8217;re hungry, but out of macros, that&#8217;s useful information. Hunger is a signal, not a failure. So ask yourself, am I in a deficit right now?<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:27:34] Emily Field: Some hunger is normal in a deficit. It&#8217;s kind of part of the process. Or is this hunger happening often and feeling unmanageable? That&#8217;s a sign. Your deficit might be too aggressive or your meal composition needs work. Maybe you&#8217;re light on protein or light on fiber. In that moment, it&#8217;s okay to eat a little more, ideally something with protein and fiber.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:27:55] Emily Field: Then make a note in your tracker or check-in so you can evaluate whether that hunger pattern keeps showing up. The goal isn&#8217;t to white knuckle through it. It&#8217;s to learn what your body is telling you and adjust where needed. If you&#8217;re not hungry but haven&#8217;t hit your macros, that&#8217;s also data. Maybe you had a busier day slept poorly or ate a larger meal earlier.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:28:16] Emily Field: As long as it doesn&#8217;t happen all the time, it&#8217;s okay to fall a little short occasionally. But if it&#8217;s a pattern, especially missing protein or total calories day after day, that can really slow recovery, performance and muscle preservation. In those cases, try spreading your protein more evenly throughout the day, or front loading breakfast and lunch so you&#8217;re not forcing food at night.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:28:37] Emily Field: Remember, the goal isn&#8217;t to obey the numbers, it&#8217;s to use them as feedback. Your macros are a framework, not a set of rules. So here&#8217;s the big takeaway. Whether you&#8217;re a little bit hungry or a little bit full, you&#8217;re still doing your body a huge service by paying attention. Learning to interpret the signals instead of reacting to them is what turns tracking into a lifelong skill, not just another diet.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:29:01] Emily Field: All right. That wraps up today&#8217;s episode on beginner macro FAQs. If there&#8217;s one takeaway I hope sticks with you, it&#8217;s this, you don&#8217;t have to track perfectly to make progress. Every time you log, estimate, or even pause to think about what&#8217;s on your plate, you&#8217;re building awareness and that&#8217;s the foundation for lasting results.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:29:21] Emily Field: Macro tracking isn&#8217;t about control. It&#8217;s about clarity. The more you understand what food contains and how it supports your energy, mood and recovery, the easier it becomes to stay consistent. If this episode helped clear up some confusion and you&#8217;re ready to really learn the skill of macro tracking, you&#8217;ll love self-paced course.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:29:40] Emily Field: Macros made easy inside. I walk you through step by step. Everything we covered today from setting up your tracking app, to hitting your macros stress free so you can finally feel confident in your nutrition. Every single one of those beginner questions comes up and gets answered through that course. Or if you&#8217;ve already got the basics down and you&#8217;re ready to take your tracking to the next level.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:30:02] Emily Field: Adjusting your macros, optimizing your metabolism, and seeing visible changes in strength and body composition. Make sure that you&#8217;re on my wait list for ETO Lean. That&#8217;s my group coaching program where we turn these concepts into real results. All the links are in the show notes. Thanks so much for tuning in, and if you found this helpful, share it with a friend who&#8217;s just starting out with macros or leave a review on Apple Podcasts to help more women find the show.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:30:27] Emily Field: Thank you so much for listening to the Macros Made Easy podcast. If you enjoyed this episode, take a screenshot of the one you&#8217;re listening to right now to share it on your Instagram stories and tag me at Emily Field Rd so that more people can find this podcast and learn how to use a macros approach in a stress-free way.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><b style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">[00:30:44] Emily Field: If you love the podcast, head over to iTunes and leave me a rating and a review. Remember, you can always find more free health and nutrition content on Instagram and on my website@emilyfieldrd.com. Thanks for listening, and I&#8217;ll catch you on the next episode.\u00a0<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed39286 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ed39286\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2eafb3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2eafb3e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2f3f6fd\" data-id=\"2f3f6fd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6a72cdf elementor-widget elementor-widget-heading\" data-id=\"6a72cdf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">follow Macros Made Easy on Instagram for more macro tracking how-tos<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a9dc15d\" data-id=\"a9dc15d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d51d217 elementor-widget elementor-widget-button\" data-id=\"d51d217\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/www.instagram.com\/macrosmadeeasy.course\/\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">follow here! don't be a stranger!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Discover macros for beginners made simple. Learn how to log food, use your macro counting app, understand your macro average, and build confidence with beginner macros.<\/p>\n","protected":false},"author":3,"featured_media":80610,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[147,144,142,148,143,170],"tags":[175],"class_list":["post-80609","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit-change","category-health-behavior-change","category-macro-tracking","category-myth-busting","category-pfc-balanced-eating","category-podcast","tag-beginner"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/80609"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=80609"}],"version-history":[{"count":9,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/80609\/revisions"}],"predecessor-version":[{"id":80631,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/80609\/revisions\/80631"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/80610"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=80609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=80609"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=80609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}