Glossary
Macro Tracking
Updated February 28, 2026
Macro Tracking turns food entries into trend data, not just one-off meal perfection.
Beginner to advanced system
| Stage | Core rule | Coverage target |
|---|
| Beginner | Capture only protein, carbs, and fat | 80 percent of calories entered |
| Intermediate | Add fiber and timing notes plus correction tags | 95 percent logging consistency |
| Advanced | Track meal variants, training context, and recurring substitutions | 100 percent macro traceability where feasible |
Minimum consistency for trend reliability
| Window | Requirement | Use signal |
|---|
| 7 day | at least 5 full entries | avoid day-level reaction |
| 14 day | no more than 2 missing logging days | set macro trend confidence |
| 30 day | one template review | tune personalization and adjust ranges |
Macro to calorie map
| Macro | Calories per gram | Notes |
|---|
| Protein | 4 kcal | Keep daily floor first |
| Carbohydrate | 4 kcal | Fibrous sources can steady appetite |
| Fat | 9 kcal | Supports hormone and absorption context |
| Fiber (approx) | ~2 kcal | Part of carbohydrate pool; energy yield varies |
| Alcohol | 7 kcal | Use sparingly for recovery quality |
Missed week correction
| Miss pattern | Reset action |
|---|
| One missed week | Continue targets and log context notes on entry |
| Two missed weeks | lower confidence, set one-day review window, then re-enter normal rhythm |
| Ongoing gaps | simplify entry format and hold changes until rhythm returns |
Use food database, barcode scanning, and food scales for repeatable data. Fuel then reconciles those logs with output trends.