Scope: Food literacy · hub calories & macros · why am I not losing fat? · Yeh Bro System · food.
Most “broken metabolisms” are broken logs. Under-reporting is common. So is over-precision on chicken breast while oils and snacks go freestyle. Fix the log before you cut another 500 kcal.
TL;DR
- Weigh oils, nut butters, cheese, granola — the dense stuff.
- Log bites, tastes, drinks, weekends.
- Distrust generic restaurant database entries — restaurants.
- Use a short honest audit, then loosen — tracking vs hand portions.
High-frequency errors
| Mistake | Why it wrecks the math |
|---|---|
| “Cooking spray / glug of oil” unlogged | Fat is ~9 kcal/g — teaspoons add up |
| Package “per serve” vs what you poured | Cereal, pasta, peanut butter classic |
| Weekend amnesia | Two untracked dinners erase five clean weekdays |
| Restaurant menu button cosplay | Databases guess; kitchens pour |
| Protein powder heaped scoops | — label math · protein per scoop |
| “Training hard so I earned mystery snacks” | Exercise calories are easy to overestimate |
| Only logging perfect days | Average intake is what the body sees |
Over-reporting traps (less common, still real)
- Counting food you didn’t finish
- Double-logging a shake and the powder
- Inflating burns from watches, then eating them back every session
NEAT (non-exercise activity) and watch “calories burned” are noisy — prefer intake honesty + weekly weight trend — estimate maintenance · step targets.
Audit protocol (7–14 days)
- Weigh calorie-dense foods.
- Log everything you swallow — including alcohol — alcohol tax.
- Keep steps roughly normal.
- Compare average intake to weight trend.
- Adjust phase calories — recalculating.
Soft close
Honest averages beat perfect weekdays. Then the deficit (or surplus) is real — calories & macros hub · Yeh Bro System.