Tracking, Targets, and the Numbers That Matter
You’re ready to trade motivation for a system. Here are the few numbers worth tracking — and how to set them.
You’ve proven you can be consistent. Now we make it precise enough to steer. You don’t need to track forever, but learning to track teaches you what your "eyeball" portions actually contain — and that knowledge sticks for life.
Start with calories — but don’t obsess
A reasonable starting point for daily energy is about 30–33 calories per kilogram of bodyweight to maintain, then a modest cut or surplus from there. To lose fat steadily without crashing, aim to lose roughly 0.5–1% of bodyweight per week. Faster than that and you start sacrificing muscle and sanity.
Protein: the target that earns its keep
Set protein at roughly 1.6–2.2 grams per kilogram of bodyweight per day. On the higher end while dieting (it protects muscle and keeps you full), the lower end is fine when you’re just maintaining. For an 80 kg person that’s about 130–175 g per day — split across 3–4 meals of 30–50 g each.
Fiber and the "boring" wins
Aim for 25–35 g of fiber a day from vegetables, fruit, beans, and whole grains. Fiber slows digestion, blunts hunger, and feeds your gut. Drink enough water that your urine is pale. These aren’t exciting, but they’re the difference between a plan that feels punishing and one that feels easy.
A system you can run on autopilot
Bodyweight bounces with water and food. Track the 7-day average, not the daily number.
Track food for a few weeks to calibrate your eye. You’ll learn portions you can eyeball forever after.
If the weekly average isn’t moving the way you want, change calories by ~10%. One variable at a time.
Tracking is training wheels, not a life sentence. You track until portions and protein become second nature — then you ride without looking down.
Founder & Head Coach @Shaksthetics. Natural bodybuilder. Every level of every topic is written and reviewed by Shak.