Your habits and portions are solid and you want more precision, or you've tracked before and like having the numbers. Keep the Level 1 habits going. When you're eating out, hand portions are your backup.
Your starting numbers
Fill this in for a starting point. It's an estimate (humans aren't robots), but it's close enough to start with. Your coach will fine-tune your numbers at your check-ins.
Keep it simple: calories and protein
You'll see protein, carbs and fat in the app. To start with, only two numbers matter:
- Calories: within about 100 of your target most days.
- Protein: at or close to your target every day.
Carbs and fat can fall wherever suits you. If you like carbs, eat more carbs. If you prefer fats, have more fats. The best plan is the one you'll stick to.
Want to know more? Setting carbs and fat
Fat: about 0.8–1g per kg of body weight. A 70kg person would aim for 56–70g a day.
Carbs: whatever calories are left after protein and fat. Protein and carbs have 4 calories per gram, and fat has 9.
Example: 70kg, 1,800 calories, 112g protein (448 kcal), 63g fat (567 kcal). That leaves 785 calories, which is about 195g of carbs.
How to track
Log your food in the Everfit app so your coach can see your diary at check-ins.
Already use MyFitnessPal? Keep using it. You can connect it to Everfit so your food diary syncs across.
Prefer pen and paper for planning? Use the printable weekly meal planner to plan your week, then log what you actually eat in the app.
10 tips for accurate tracking
Get a food scale
A cheap digital scale is the single best tracking tool. Guessing is usually out by 20–30%.
Scan barcodes
The quickest and most accurate way to log packaged food.
Raw or cooked: be consistent
Rice, pasta and meat change weight when cooked. Weigh raw where you can, and pick a matching entry ("raw chicken breast", "dry pasta").
Log as you go
Log before or straight after you eat. Trying to remember everything at 10pm never works.
Plan the day ahead
Log tomorrow's meals tonight. Then you know exactly what's left for snacks and treats.
Log the sneaky stuff
Cooking oil, butter, sauces, milk in tea, drinks, and bites of the kids' dinner all count.
Save your regulars
Save meals and recipes you eat often so you can log them in one tap. The cookbook gives calories and protein per serving.
Eating out? Estimate
Find the closest match in the app or use the eating out guide. A rough log beats no log.
Protein first
Build each meal around protein, then fill in the rest. Hitting protein early in the day makes the evening easy.
Close enough is good enough
Aim for consistent, not perfect. Being roughly right every day beats being perfect for 3 days and then giving up.
When your numbers change
Your weight will go up and down day to day, so we look at the weekly average over a few weeks, not single weigh-ins.
- Losing fat and down 0.5–1% of your body weight a week? Perfect. Don't change a thing.
- Losing fat but stalled for 2 weeks or more? We'll usually drop calories by 100–200 a day. Small changes work best.
- Losing faster than 1% a week, or feeling drained? We may bring calories up a little.
- Maintaining? If your weekly average stays within about a kilo, you're spot on.
- Building muscle but the scale hasn't moved in 3–4 weeks? We'll add 100–200 calories a day, mostly from carbs.
You don't need to make these changes yourself. Your coach reviews your numbers at every check-in.