CALORIES & PROTEIN: WHAT TO TRACK!
We are big advocates of getting our members to use a diary app to track their food intake. This is so they understand what they're eating and how much of it is acceptable to eat within their calorie limit.
Not everyone can be bothered tracking carbs, proteins and fats to the gram so we recommend simply tracking calories and protein and letting the carbs and fats take care of themselves.
Chances are people are consuming enough fats and carbohydrates so there isn't much of a need to worry about it for the general population.
People usually miss out on consuming sufficient protein. The RDI for protein is quite low (0.8g/kg/day and even lower for females) so we recommend consuming 2g/kg/day.
It's this low because this is the minimum amount of protein you need to achieve positive nitrogen balance (because protein is the body's main source of nitrogen) but it's not what you need to develop a lean, muscular physique.
From an athletic performance perspective, it certainly isn't enough to increase muscle size, promote recovery of muscular systems and improve your power to weight ratio.
So, in order to get the most success from using a diary app, you at least need to track calories and perhaps protein to help you lose/gain lean mass. If you are struggling to figure out how many calories you need, or how to use dieting apps, shoot through a DM so we can help you out!