The Longevity Index

Calorie and Macro Tracking

The TL;DR

Tracking calories and macronutrients is a powerful tool for optimizing metabolic health, preserving muscle mass, and potentially extending healthspan. While caloric restriction remains one of the most robust interventions for longevity in model organisms, the practical application in humans centers on achieving optimal body composition, metabolic flexibility, and adequate protein intake. Tracking provides objective data to inform dietary decisions, identify patterns, and ensure nutritional adequacy. However, it is a means to an end, not a permanent requirement, and must be balanced against the risk of obsessive behaviors in susceptible individuals.

Accessibility Level

Level 1 (Foundation): Nutritional tracking is free or low-cost (most apps have free tiers) and provides foundational data for dietary optimization. Understanding your caloric intake and macronutrient balance informs all subsequent nutrition decisions, from dietary patterns to fasting protocols to supplementation strategies.

The Science of Calorie and Macro Tracking for Longevity

Why Tracking Matters for Aging

The relationship between nutrition and longevity operates through multiple interconnected pathways. Tracking calories and macronutrients provides the objective data necessary to optimize these pathways:

1. Energy Balance and Body Composition

Excess adiposity, particularly visceral fat, accelerates biological aging through chronic inflammation, insulin resistance, and hormonal dysregulation (Fontana et al., 2010). Conversely, excessive caloric restriction leads to muscle wasting, immune dysfunction, and frailty. Tracking enables the precision required to navigate between these extremes.

A meta-analysis of 29 studies found that even modest weight loss (5-10% of body weight) in overweight individuals significantly improved metabolic markers associated with longevity, including fasting glucose, insulin sensitivity, and inflammatory markers (Franz et al., 2015).

2. Caloric Restriction and Longevity Pathways

Caloric restriction (CR) without malnutrition remains the most consistently demonstrated intervention for extending lifespan across species, from yeast to primates (Fontana & Partridge, 2015). CR activates several longevity-promoting pathways:

  • AMPK activation: Energy deficit increases the AMP:ATP ratio, triggering AMPK signaling that promotes autophagy, mitochondrial biogenesis, and metabolic flexibility (Herzig & Shaw, 2018).
  • mTOR inhibition: Reduced nutrient availability, particularly amino acids, suppresses mTOR signaling, shifting cells from growth to maintenance and repair (Saxton & Sabatini, 2017).
  • Sirtuin activation: Caloric deficit increases NAD+ availability, activating sirtuins and their downstream effects on metabolism and stress resistance (Guarente, 2013).
  • Reduced IGF-1 signaling: Lower caloric and protein intake reduces IGF-1, a growth factor associated with accelerated aging when chronically elevated (Levine et al., 2014).

The CALERIE trial, the first controlled study of sustained caloric restriction in non-obese humans, demonstrated that 2 years of 15% caloric restriction improved multiple cardiometabolic risk factors and reduced markers of biological aging (Ravussin et al., 2015; Belsky et al., 2017).

Key Insight

While severe caloric restriction is neither practical nor advisable for most people, understanding your caloric intake enables intentional, moderate restriction or periodic energy deficit that may confer longevity benefits without the downsides of chronic undernutrition.

3. Protein Optimization for Muscle Preservation

Age-related muscle loss (sarcopenia) is a primary driver of frailty, disability, and mortality in older adults (Cruz-Jentoft et al., 2019). Tracking protein intake is essential because:

  • Older adults require higher protein intake (1.0-1.2 g/kg minimum, optimally 1.2-1.6 g/kg) to maintain muscle mass compared to younger individuals (Bauer et al., 2013).
  • Protein distribution matters: consuming 25-40g of high-quality protein per meal optimizes muscle protein synthesis (Mamerow et al., 2014).
  • Without tracking, most people significantly underestimate or overestimate their protein intake (Lichtman et al., 1992).

4. Metabolic Health and Glucose Regulation

Carbohydrate intake directly affects blood glucose and insulin dynamics. Tracking macronutrients enables:

  • Identification of individual carbohydrate tolerance
  • Optimization of carbohydrate timing (aligning with activity and circadian rhythms)
  • Prevention of chronic hyperinsulinemia, a driver of metabolic dysfunction (Ludwig et al., 2018)

The Awareness Effect

Beyond the mechanistic benefits, tracking itself creates behavioral change. Multiple studies demonstrate that the act of self-monitoring dietary intake, regardless of specific targets, leads to improved food choices and weight management (Burke et al., 2011). This “awareness effect” makes tracking a powerful intervention even without rigid adherence to specific targets.

Understanding Calories and Macronutrients

Calories: The Energy Currency

A calorie is a unit of energy. The calories in food represent the potential energy your body can extract through digestion and metabolism. Your body requires energy for:

  • Basal Metabolic Rate (BMR): Energy expended at complete rest to maintain vital functions (60-75% of total expenditure)
  • Thermic Effect of Food (TEF): Energy required to digest, absorb, and process nutrients (approximately 10% of intake)
  • Physical Activity: Energy expended through movement, from daily activities to structured exercise (15-30% of total expenditure)
  • Non-Exercise Activity Thermogenesis (NEAT): Energy from fidgeting, posture maintenance, and spontaneous movement

Total Daily Energy Expenditure (TDEE) = BMR + TEF + Physical Activity + NEAT

Caloric Balance:

  • Surplus: Calories consumed > TDEE = Weight gain
  • Deficit: Calories consumed < TDEE = Weight loss
  • Maintenance: Calories consumed = TDEE = Weight stable

Individual Variation

TDEE varies significantly between individuals based on genetics, body composition, hormonal status, gut microbiome, and metabolic adaptation. Calculators provide estimates; tracking actual intake against body weight changes over time provides personalized data.

The Three Macronutrients

1. Protein (4 calories per gram)

Protein consists of amino acids, the building blocks for muscle, enzymes, hormones, and cellular structures. Essential for:

  • Muscle protein synthesis and maintenance
  • Immune function (antibodies, immune cells)
  • Hormone and enzyme production
  • Satiety (protein is the most satiating macronutrient)

Complete proteins (containing all essential amino acids): meat, fish, eggs, dairy, soy Incomplete proteins (lacking some essential amino acids): most plant sources, which can be combined for completeness

Key amino acids for longevity:

  • Leucine: Primary trigger for muscle protein synthesis; threshold of 2.5-3g per meal (older adults may need more)
  • Methionine: Some research suggests restriction may extend lifespan, though evidence in humans is limited (Grandison et al., 2009)
  • Glycine: May support collagen synthesis and longevity pathways; abundant in connective tissue and bone broth

2. Carbohydrates (4 calories per gram)

Carbohydrates are the body’s preferred fuel source for high-intensity activity and brain function. They range from simple sugars to complex starches and fiber.

Types of carbohydrates:

  • Fiber: Indigestible carbohydrate that feeds beneficial gut bacteria, promotes satiety, and supports metabolic health. Not counted as caloric by most tracking systems (or counted at 2 calories/gram).
  • Starches: Complex carbohydrates that break down into glucose. Quality matters: intact whole grains differ metabolically from refined flour.
  • Sugars: Simple carbohydrates (glucose, fructose, sucrose). Found naturally in fruit and added to processed foods.

Glycemic impact: Different carbohydrate sources produce different glucose responses. Continuous glucose monitoring can identify individual responses, which vary significantly between people (Zeevi et al., 2015).

3. Fats (9 calories per gram)

Fats are essential for hormone production, cell membrane integrity, nutrient absorption (fat-soluble vitamins), and brain function.

Types of dietary fat:

  • Saturated fats: Found in animal products, coconut, palm oil. Role in health remains debated; context and source matter (Astrup et al., 2020).
  • Monounsaturated fats (MUFA): Found in olive oil, avocados, nuts. Associated with cardiovascular protection and longevity in Mediterranean diet studies (Estruch et al., 2018).
  • Polyunsaturated fats (PUFA):
    • Omega-3s (EPA, DHA): Found in fatty fish, associated with reduced inflammation and cardiovascular protection (Calder, 2017).
    • Omega-6s: Found in vegetable oils; essential but potentially pro-inflammatory in excess relative to omega-3s.
  • Trans fats: Industrial trans fats are unequivocally harmful and should be eliminated.

Fat Quality Matters

The type of fat consumed may matter more than total fat intake for health outcomes. Emphasize monounsaturated fats (olive oil, avocados, nuts) and omega-3 polyunsaturated fats (fatty fish) while minimizing industrial seed oils and eliminating trans fats.

Optimal Macro Ratios for Longevity

There is no single optimal macronutrient ratio for longevity. Individual factors including age, activity level, metabolic health, and goals influence ideal proportions. However, evidence supports several principles:

Protein: The Non-Negotiable

Adequate protein intake is essential across the lifespan, with requirements increasing with age:

PopulationMinimumOptimalUpper Limit
Adults < 650.8 g/kg1.2-1.6 g/kg2.0 g/kg
Adults > 651.0 g/kg1.2-1.6 g/kg2.0 g/kg
Athletes/Resistance training1.4 g/kg1.6-2.2 g/kg2.5 g/kg
During weight loss1.2 g/kg1.6-2.4 g/kg2.5 g/kg

The Protein Paradox: Levine et al. (2014) found that high protein intake was associated with increased mortality in those aged 50-65 but decreased mortality in those over 65. This suggests a potential age-dependent optimization: moderate protein earlier in life (to avoid chronic mTOR overactivation) and higher protein later (to prevent sarcopenia).

Protein distribution: Consuming protein across 3-4 meals (rather than concentrated in one meal) optimizes 24-hour muscle protein synthesis (Mamerow et al., 2014). Aim for 25-40g protein per meal.

Carbohydrate and Fat: Flexible Based on Context

Unlike protein, carbohydrate and fat intake can vary based on individual tolerance, activity level, and metabolic health:

Higher carbohydrate (40-55% of calories) may suit:

  • Highly active individuals and athletes
  • Those with good insulin sensitivity
  • Individuals who tolerate carbohydrates well (stable glucose, no reactive hypoglycemia)

Lower carbohydrate (20-35% of calories) may suit:

  • Sedentary individuals
  • Those with insulin resistance or prediabetes
  • Individuals seeking deeper ketosis or fasting benefits

Fat intake typically fills remaining calories (25-45% of calories), with emphasis on quality sources.

Sample Macro Targets by Goal

GoalProteinCarbohydratesFat
General longevity (moderate activity)25-30%35-45%25-35%
Muscle preservation (older adults)30-35%30-40%25-35%
Fat loss (with muscle preservation)30-40%20-35%30-40%
Athletic performance20-25%45-55%20-30%
Low-carb/ketogenic25-30%5-10%60-70%

Protein First

Regardless of overall macronutrient distribution, prioritize protein targets first. This is the macronutrient most consistently under-consumed and most critical for preserving muscle mass with aging.

How to Track Effectively

Step 1: Determine Your Caloric Needs

Calculate your estimated TDEE using multiple methods and average:

  1. Mifflin-St Jeor Equation (most accurate for most people):

    • Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
    • Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
    • Multiply BMR by activity factor (sedentary: 1.2, light: 1.375, moderate: 1.55, active: 1.725)

  2. Bodyweight multiplier (quick estimate):

    • Sedentary: 12-14 calories per pound of bodyweight
    • Moderate activity: 14-16 calories per pound
    • Active: 16-18 calories per pound

  3. App-based calculators: Most tracking apps include TDEE calculators

Important: These are estimates. Track actual intake and weight changes over 2-4 weeks to determine your true maintenance calories.

Step 2: Set Your Macro Targets

Based on your goals and the guidelines above:

  1. Calculate protein target: Body weight (kg) x protein factor (1.2-2.0 g/kg)
  2. Set fat minimum: At least 0.5 g/kg bodyweight for hormonal health (usually 25-35% of calories)
  3. Fill remaining calories with carbohydrates (or additional fat if following low-carb approach)

Example for 75 kg individual targeting 2000 calories with muscle preservation focus:

  • Protein: 75 kg x 1.6 g/kg = 120g (480 calories, 24%)
  • Fat: 75g (675 calories, 34%)
  • Carbohydrates: 211g (845 calories, 42%)

Step 3: Weigh and Measure Food Accurately

Essential equipment:

  • Digital food scale (measuring by weight is more accurate than volume)
  • Measuring cups and spoons (for liquids when scale is impractical)

Best practices:

  • Weigh food raw when possible (cooking changes weight due to water loss)
  • Weigh all components separately before combining
  • Use the tare function to zero out container weight
  • Log immediately after measuring (before eating)
  • Account for cooking oils, sauces, and condiments

Common measurement errors to avoid:

  • Eyeballing portions (leads to 30-50% underestimation on average)
  • Using generic entries like “chicken breast” without weight
  • Forgetting cooking fats and oils
  • Ignoring “BLTs” (bites, licks, and tastes)

Accuracy Decreases Over Time

Even experienced trackers underreport intake by 10-20% on average (Lichtman et al., 1992). Periodic “audit weeks” with meticulous weighing can recalibrate habits.

Step 4: Choose a Tracking Method

Digital apps (recommended for most people):

  • Largest food databases
  • Barcode scanning
  • Automatic macro and calorie calculation
  • Progress tracking and trends

Paper food diary:

  • No technology required
  • Increases mindfulness
  • Less precise but still effective for awareness

Photo-based tracking:

  • Lower burden than detailed logging
  • Useful for pattern recognition
  • Less accurate for specific macro targets

MyFitnessPal

Best for: Beginners, those focused primarily on calories

Strengths:

  • Largest food database (over 14 million foods)
  • Excellent barcode scanner
  • Wide social features and community
  • Free tier is functional
  • Extensive recipe and meal creation tools
  • Integrates with most fitness trackers and wearables

Limitations:

  • Database quality is variable (user-submitted entries may be inaccurate)
  • Premium required for macro targets by meal
  • Less emphasis on micronutrient tracking
  • Ad-supported free tier

Cost: Free with premium option ($79.99/year)

Cronometer

Best for: Those prioritizing micronutrient tracking and data accuracy

Strengths:

  • Research-grade database with verified nutritional data (NCCDB, USDA)
  • Exceptional micronutrient tracking (vitamins, minerals, amino acids)
  • No user-submitted entries polluting database
  • Tracks omega-3/omega-6 ratios
  • Biometric integration (weight, blood glucose, blood pressure)
  • Custom targets for specific nutrients
  • Supports various dietary approaches (keto, FODMAP, etc.)

Limitations:

  • Smaller food database (less convenient for packaged foods)
  • Less intuitive interface than competitors
  • More manual entry required
  • Smaller community

Cost: Free with Gold option ($49.99/year)

Cronometer for Longevity Focus

For those serious about nutritional optimization beyond basic macros, Cronometer’s micronutrient tracking is unparalleled. Track B vitamins, magnesium, zinc, and other nutrients associated with healthy aging.

MacroFactor

Best for: Evidence-based tracking with adaptive algorithms

Strengths:

  • Algorithm-driven caloric recommendations that adapt to your actual metabolic response
  • Learns your true TDEE from weight trends and intake data
  • Excellent for those whose metabolism differs from calculator estimates
  • Clean, modern interface
  • Strong emphasis on scientific approach
  • Detailed analytics and expenditure tracking
  • No social features (pro or con depending on preference)

Limitations:

  • No free tier (14-day trial only)
  • Requires consistent tracking for algorithm to calibrate
  • Smaller food database than MyFitnessPal
  • Less micronutrient detail than Cronometer

Cost: $71.99/year (no free tier)

Other Notable Options

Lose It!

  • User-friendly interface
  • Good barcode scanner
  • Snap-to-Track photo recognition
  • Free tier available
  • Less detailed than Cronometer or MacroFactor

Carbon Diet Coach

  • AI-powered coaching and adjustments
  • Designed for body composition goals
  • Popular with fitness competitors
  • Premium pricing ($99.99/year)

FatSecret

  • Completely free
  • Large food database
  • Community features
  • Less polished interface

Nutritionix Track

  • Restaurant and fast-food database strength
  • Natural language food entry
  • Free tier available

Comparison Matrix

FeatureMyFitnessPalCronometerMacroFactor
Database sizeLargestSmallest (curated)Medium
Database accuracyVariableHighestHigh
Micronutrient trackingBasicExceptionalModerate
Adaptive algorithmsNoNoYes
Free tierYesYesNo
Best forBeginnersMicronutrient focusMetabolic adaptation

Practical Tips for Sustainable Tracking

Start Simple

  1. Week 1: Track without changing diet. Observe current patterns.
  2. Week 2-4: Focus on hitting protein targets only.
  3. Month 2+: Add caloric targets once protein is consistent.
  4. Month 3+: Fine-tune macro ratios based on goals.

Build Sustainable Habits

Reduce friction:

  • Pre-log meals the night before
  • Create saved meals for frequent combinations
  • Use meal prep to simplify entries (cook once, log once)
  • Set daily reminders until habit is established

Develop estimation skills:

  • Practice guessing portions before weighing
  • Compare estimates to actual measurements
  • Over time, develop calibrated intuition

Batch similar foods:

  • Weigh ingredients when cooking
  • Divide total recipe by portions
  • Log the portion rather than individual ingredients

Manage Dining Out

  • Look up restaurant nutrition before arriving
  • Choose restaurants that publish nutritional data
  • Estimate portions conservatively (restaurant portions are typically larger)
  • Focus on protein and vegetable-focused dishes
  • Accept that estimates will be less accurate; consistency matters more than perfection

Avoid Tracking Burnout

  • Take periodic breaks (especially once habits are established)
  • Use “maintenance phases” with less rigid tracking
  • Focus on weekly averages rather than daily perfection
  • Remember tracking is a tool, not a permanent requirement

Evidence Matrix

SourceVerdictNotes
Peter Attia (Outlive)RecommendsEmphasizes protein tracking, metabolic health, body composition
Layne NortonStrongly RecommendsEvidence-based tracking for body composition; developer of Carbon app
Renaissance PeriodizationStrongly RecommendsMacro-based approaches for body composition and performance
CALERIE TrialStrong EvidenceDemonstrated benefits of caloric restriction in non-obese humans
Precision NutritionRecommendsHand-based portion estimation as alternative for some populations
Intuitive Eating MovementCautionConcerns about tracking promoting disordered patterns

Key Studies:

  • Burke et al. (2011): Meta-analysis showing self-monitoring of diet is the single most consistent predictor of successful weight management.
  • Ravussin et al. (2015): CALERIE trial demonstrated 15% caloric restriction improved cardiometabolic markers in non-obese adults.
  • Mamerow et al. (2014): Evenly distributing protein across meals (rather than skewing toward dinner) enhanced 24-hour muscle protein synthesis by 25%.
  • Lichtman et al. (1992): Demonstrated that even trained individuals underreport food intake by 47% on average, highlighting the value of objective tracking.

When Tracking May Not Be Necessary or Could Be Counterproductive

Tracking May Be Unnecessary For:

Those with established intuitive eating skills:

  • Individuals who have tracked extensively and developed calibrated intuition
  • Those maintaining stable, healthy body composition without effort
  • People whose food choices naturally align with nutritional needs

Those with stable, health-promoting habits:

  • Consistent meal patterns with adequate protein
  • Limited processed food consumption
  • No specific body composition or performance goals

In certain life phases:

  • Vacation or travel (brief breaks can reduce burnout)
  • Periods of significant stress (adding tracking burden may be counterproductive)
  • Maintenance phases after achieving goals

Tracking May Be Counterproductive For:

Individuals with eating disorder history or risk:

  • Those with current or past anorexia, bulimia, or orthorexia
  • Individuals who develop obsessive thoughts around food numbers
  • Those for whom tracking increases rather than decreases food anxiety

Eating Disorder Warning Signs

Discontinue tracking if you experience:

  • Intense anxiety when unable to track precisely
  • Avoidance of social eating situations
  • Obsessive thoughts about macros or calories
  • Guilt or self-punishment for “failing” targets
  • Restrictive behaviors triggered by tracking data

Seek support from a healthcare provider or registered dietitian specializing in eating disorders.

When it creates more harm than benefit:

  • Chronic dieters who have tracked for years without progress (may need different approach)
  • Those who find tracking unsustainable and repeatedly quit in frustration
  • Individuals whose relationship with food worsens with tracking

Alternative approaches for these populations:

  • Hand-based portion estimation (Precision Nutrition method)
  • Mindful eating practices
  • Simplified rules-based approaches (e.g., “protein at every meal”)
  • Working with a registered dietitian for personalized guidance

Measuring Success

Subjective Markers

  • Sustained energy throughout the day
  • Stable hunger patterns (not constantly hungry or stuffed)
  • Clear mental focus
  • Quality sleep
  • Good recovery from exercise
  • Positive relationship with food (not anxious or obsessive)

Objective Markers

Body Composition:

  • Track with DEXA scans for accurate lean mass and fat mass
  • Maintain or increase lean body mass
  • Reduce visceral adipose tissue
  • Focus on body composition changes rather than scale weight alone

Metabolic Markers: Track with regular blood work:

MarkerOptimal RangeSignificance
Fasting glucose70-90 mg/dLMetabolic health
Fasting insulin< 5 uIU/mLInsulin sensitivity
HbA1c< 5.4%Long-term glucose control
Triglycerides< 100 mg/dLMetabolic health
HDL-C> 50 mg/dLCardiovascular protection
hs-CRP< 1.0 mg/LSystemic inflammation

Tracking Compliance:

  • Consistency over perfection (80%+ days tracked is sufficient)
  • Ability to estimate portions accurately when not tracking
  • Gradual improvement in nutrient-dense food choices

Connected Concepts

  • Diet: Tracking is a tool for implementing dietary principles
  • Exercise: Protein and caloric needs depend on activity level and training goals
  • Sleep: Nutrition affects sleep quality; late eating disrupts circadian rhythm
  • DEXA Scans: Accurate body composition tracking complements nutritional tracking
  • Blood Panels: Metabolic markers validate nutritional optimization
  • CGMs: Continuous glucose monitoring reveals individual carbohydrate responses
  • Scales: Weight trends inform caloric adjustments
  • Fasting: Tracking eating windows and caloric intake during feeding periods
  • Supplement Basics: Cronometer reveals micronutrient gaps that supplementation might address

Concepts

  • Protein: Tracking ensures adequate intake for muscle preservation
  • Metabolism: Understanding energy expenditure informs caloric targets
  • Glucose: Carbohydrate tracking affects blood glucose regulation
  • Insulin: Meal timing and composition influence insulin dynamics
  • mTOR: Protein intake modulates this key longevity pathway
  • AMPK: Caloric deficit activates this energy-sensing pathway

Common Pitfalls

Mistakes to Avoid

  1. Obsessive precision: Treating targets as rigid requirements rather than guidelines. Weekly averages matter more than daily perfection.
  2. Ignoring protein: Focusing on calories while neglecting adequate protein intake, leading to muscle loss during weight management.
  3. Database errors: Using inaccurate food entries without verification. Cross-reference suspicious entries.
  4. Forgetting cooking fats: A tablespoon of oil adds 120 calories that are easy to miss.
  5. Underreporting “extras”: Bites while cooking, finishing kids’ plates, condiments, and beverages add up.
  6. Using tracking to justify poor choices: “I have 300 calories left” shouldn’t mean eating 300 calories of junk food.
  7. Eating back exercise calories: Exercise calorie estimates are often inaccurate; avoid eating back all “earned” calories.
  8. Weekend amnesia: Stopping tracking on weekends can hide 2 days of excess that derail weekly progress.
  9. Perfectionism leading to abandonment: One “bad” day doesn’t warrant giving up. Log it and move on.
  10. Never graduating from tracking: Using tracking as a learning tool, then developing intuition, is healthier than permanent dependence.

Implementation Checklist

Week 1: Setup and Baseline

  • Choose a tracking app (Cronometer for micronutrients, MyFitnessPal for convenience, MacroFactor for adaptive approach)
  • Purchase a digital food scale
  • Calculate estimated TDEE
  • Track current eating without changing behavior
  • Note current protein intake per meal

Week 2-4: Protein Priority

  • Set protein target (1.2-1.6 g/kg bodyweight)
  • Ensure 25-40g protein at each main meal
  • Identify high-quality protein sources you enjoy
  • Practice weighing and logging consistently

Month 2: Add Caloric Awareness

  • Set caloric target based on goals (maintenance, deficit, or surplus)
  • Adjust fat and carbohydrate ratios to preference
  • Begin weekly weigh-ins to track trends
  • Refine TDEE based on actual weight changes

Month 3+: Optimization

  • Fine-tune macro ratios based on energy, performance, and body composition changes
  • Get blood work to assess metabolic markers
  • Experiment with meal timing and distribution
  • Develop intuitive portion estimation skills

Ongoing Maintenance

  • Periodic “audit weeks” with meticulous tracking to recalibrate
  • Adjust targets based on changing goals, activity, and age
  • Take intentional breaks from tracking when appropriate
  • Monitor relationship with food and tracking for unhealthy patterns

Sample Tracking Day

Example Day (2000 calories, 150g protein target)

Breakfast (7:00 AM)

  • 3 eggs, scrambled (18g protein, 210 cal)
  • 100g smoked salmon (22g protein, 130 cal)
  • 1 slice sourdough toast (3g protein, 80 cal)
  • 1/2 avocado (2g protein, 120 cal)
  • Meal total: 45g protein, 540 calories

Lunch (12:00 PM)

  • 150g grilled chicken breast (45g protein, 248 cal)
  • Large mixed green salad (3g protein, 50 cal)
  • 2 tbsp olive oil + vinegar dressing (0g protein, 240 cal)
  • 100g cooked quinoa (4g protein, 120 cal)
  • Meal total: 52g protein, 658 calories

Dinner (6:30 PM)

  • 150g wild salmon fillet (34g protein, 280 cal)
  • 200g roasted broccoli (6g protein, 70 cal)
  • 150g roasted sweet potato (2g protein, 135 cal)
  • 1 tbsp olive oil (for roasting) (0g protein, 120 cal)
  • Meal total: 42g protein, 605 calories

Snack (3:00 PM)

  • 170g Greek yogurt (15g protein, 100 cal)
  • 30g mixed berries (0g protein, 15 cal)
  • Snack total: 15g protein, 115 calories

Daily Total: 154g protein, 1918 calories Macros: 32% protein, 38% fat, 30% carbohydrates

Further Reading

Books:

  • “Outlive” by Peter Attia: Comprehensive framework including nutrition and body composition optimization
  • “Fat Loss Forever” by Layne Norton and Holly Baxter: Evidence-based approach to sustainable fat loss and tracking
  • “The Renaissance Diet 2.0” by Mike Israetel: Detailed macro-based approach for body composition

Podcasts:

  • The Drive (Peter Attia): Episodes on nutrition, body composition, and metabolic health
  • Iron Culture: Evidence-based fitness and nutrition discussions
  • Sigma Nutrition Radio: Research-focused nutrition discussions

Research:

  • CALERIE trial publications (Journal of Gerontology, The Lancet Diabetes & Endocrinology)
  • Protein requirements research by Stuart Phillips and colleagues (McMaster University)
  • Chrononutrition research by Satchin Panda (Salk Institute)

References

Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., de Oliveira Otto, M. C., Hill, J. O., … & Krauss, R. M. (2020). Saturated fats and health: A reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844-857.

Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., … & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542-559.

Belsky, D. W., Huffman, K. M., Pieper, C. F., Shalev, I., Kraus, W. E., & Anderson, R. (2017). Change in the rate of biological aging in response to caloric restriction: CALERIE Biobank analysis. The Journals of Gerontology: Series A, 73(1), 4-10.

Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: A systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92-102.

Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 45(5), 1105-1115.

Cruz-Jentoft, A. J., Bahat, G., Bauer, J., Boirie, Y., Bruyere, O., Cederholm, T., … & Zamboni, M. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16-31.

Estruch, R., Ros, E., Salas-Salvado, J., Covas, M. I., Corella, D., Aros, F., … & Martinez-Gonzalez, M. A. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34.

Fontana, L., & Partridge, L. (2015). Promoting health and longevity through diet: From model organisms to humans. Cell, 161(1), 106-118.

Fontana, L., Partridge, L., & Longo, V. D. (2010). Extending healthy life span—from yeast to humans. Science, 328(5976), 321-326.

Franz, M. J., Boucher, J. L., Rutten-Ramos, S., & VanWormer, J. J. (2015). Lifestyle weight-loss intervention outcomes in overweight and obese adults with type 2 diabetes: A systematic review and meta-analysis of randomized clinical trials. Journal of the Academy of Nutrition and Dietetics, 115(9), 1447-1463.

Grandison, R. C., Piper, M. D., & Partridge, L. (2009). Amino-acid imbalance explains extension of lifespan by dietary restriction in Drosophila. Nature, 462(7276), 1061-1064.

Guarente, L. (2013). Calorie restriction and sirtuins revisited. Genes & Development, 27(19), 2072-2085.

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Last updated: 2026-01-03

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