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Energy balance is the key when it comes to manipulating body composition.

Everything you eat contains energy that contributes to your overall energy balance. Tracking of your macronutrients and calories gives you a way to determine the net of your energy intake and energy expenditure.

The best way to ensure you are achieving the correct energy balance suited to your body composition goal is to track your energy intake.

When tracking macronutrients, use the following breakdown to calculate calories:

• Protein contains 4 calories per gram

• Carbohydrates contain 4 calories per gram

• Fats contain 9 calories per gram

• Fibre is variable but treated as a carb when it comes to energy balance, so 4 calories per gram.

The most important thing when it comes to tracking is to track your food consistently. It doesn’t matter what app you use or whether or not the description is identical, what matters is that you use the same information each time.

The more accurately you can track your energy intake on a consistent basis, the more confident you can be that you are achieving the energy balance required for your specific goal.

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