2. Home Page
Important Highlights:
o Broken up into meals
o Can connect to watch
o Can input time meal was eaten
o If you input after the fact you’ll notice
the time stays at whatever time you
logged your food! Broken up into meals
o Can input exercise if not connected to a
watch
o Can add Biometrics
o Can add notes about the day!
@teefe
3. Set Up
SETTINGS
• Display
• Diary Groups
o If “show diary groups” is gray (Fig. 1), click
the button to turn it “on,” and it will turn
ORANGE! (Fig. 2).
o Up to 8 groups can be added
o Breakfast, Lunch, Dinner, Pre-workout,
Post-workout, Snack 1, Snack 2,
Supplements, Water, etc!
o Make it individual to YOU!
@teefe
4. Set Up
o MACRO TARGETS
o Set as “Fixed Values”
o Input your GRAMS (g) goal for each
macro!!
o TRACK CARBS
o Set to “total carbs” instead of “net carbs”
o Nutrient Targets: CARBS
o Set “added sugars” to “visible”
@teefe
5. Adding Food to
A Single Day
1. Open Cronometer
2. Select meal you wish to add food to
3. Press “+” sign
1. Click Add food!
2. If in the APP, you can add multiple
foods at once
3. If in web browser, you can only add
1 food at a time
4. BEFORE adding an item, ensure you
choose the correct amount via the top
right corner!
@
teefe
6. Adding Food by
BARCODE
1. Open Cronometer
2. Select meal you wish to add food to
3. Press “+” sign
4. Click Add food!
5. Click Barcode in top LEFT corner
6. Scan item
1. If it’s in the database, it will automatically
generate
2. If NOT in the database you will be
prompted to “Create New Food”
• Scan/take pic of nutrition facts label
• Scan/take pic of front packaging
• You MAY need to edit values for
nutrients/double check they all translated
from the label scan!
7. BEFORE adding an item, ensure you choose
the correct amount via the top right corner!
The second half of this video also shows me
ADDING and EDITING a recipe!
If your amounts CHANGE for a meal, you
typically eat you can FIRST, ADD the recipe
then UPDATE and it will not affect PREVIOUS
entry logs for that recipe!!
@teefe
7. “Copy Previous
Day” / “Copy
Current Day”
To simply copy the WHOLE day to the
FOLLOWING day from the current/previous day
you would:
1. Go to the next day by pressing the forward
arrow @ the top next to the current date
2. Press the 3 stacked dots in the top right
corner
3. Press “Copy Previous Day”
To simply copy the current day to a new day you
would:
1. Press the 3 stacked dots in the top right
corner
2. Press “Copy Current Day”
3. Go to the day you wish to copy it to!
• If you want to look at the whole month’s
calendar, press the date in the top center!
@teefe
8. Making a Commonly
Eaten Meal a “Recipe” &
Creating a Recipe
• VIDEO 1 in Week 3 Module shows
how to add a meal as a recipe
• VIDEO 2 in Week 3 Module shows
how to add a new recipe!!
If you are someone who consistently eats the
same meal on a daily or weekly basis, adding
that meal as it’s own recipe will save A LOT of
time for tracking! Or, if you make your own
recipes i.e. soup, chili, stew, stir fry you can
also make your own recipe!
The two videos show:
1. How to add a meal as a recipe
2. What a recipe for Buffalo Chicken looks
like with multiple serving sizes!
** these are done via the web browser but
CAN be done directly in your app – next slide
will be written out steps!
@teefe
9. How to Create a
Recipe in the App!
1. Select “Foods” on bottom bar
2. Select “create recipe”
3. Name recipe
4. Choose “+ ingredient”
• Add ingredients like you would add a
food to the diary
• OR scan barcode for foods that have
them!!!
@teefe
10. Cronometer
Nutrient Overview
o Slide across the top
• Beginning should show your goal to
target for total kcal and macros to start!
o If you slide right it shows calories consumed,
calories burned (this will be based off of the
RMR we put in chronometer if we did that and
if you have a fitness device linked!) and the
REMAINING calories you need to consumer for
the day!
• NOTE! The remaining calories are ONLY
based off of your total calories consumed
and the total calorie goal for the day!
o If you slide left, it shows important nutrient
targets on the first swipe, then the second
swipe shows goal to all targets (macros, micros,
etc) vitamins, minerals, electrolytes, immune
support, antioxidants, bone health, metabolism
support!
@teefe
11. Tracking MACROS
TIPS:
1. Track backwards
• If you consistently eat the same meals for any meal
during the day, track that FIRST!
• THEN as you go to cook or prep your other meals, you
can now see how much you have left to hit for each
macro!
• You MIGHT be wondering, “what if I eat out, or what if
my day does not go as planned!?” THIS will be covered
via another activity! For now, focus on getting as close
to your macro targets as possible!
2. Create your meals and recipes
• Honestly, half the battle of tracking is how time
consuming it can be! Therefore, keep your basics as
quick and easy recipes to input where amounts may
not change!
3. INPUT AHEAD OF TIME!
• Track your meal prep for the week if you are someone
who preps food/meals for multiple days at a time
• If you’re just getting into tracking, track your basics the
NIGHT before so you can track with the least possible
resistance!
If you remember from the first half of the
PowerPoint, we set our macro goals in Grams (g) to
be hit.
The preset screen on the app will show the
macronutrient targets (as seen in the previous
video)
Hypothetically, if you were to go over for one or two
nutrients, you would want to be under for one or
two nutrients. Same goes for if you are under for
certain nutrients, aim to still meet your calorie goal
(top bar!)
@teefe
12. Tracking MACROS
TIPS:
1. Do not overthink it!
• I personally track all my meat as “cooked”
• Once I know how much of my cooked meat = 4oz then
I am able to better track.
• If you need 5oz then divided the 4 oz weight by 4 to
get the 1oz weight
• i.e 16 oz ground beef raw weighs in at 14 oz cooked
• 14oz / 4 = 3.5oz
• 1oz = 28g
• 3.5x28 = 98g
• We want 5oz COOKED so we need to add another
1.5oz
• 1.5oz x 28 = 42
• 98g (3.5oz) + 42g (1.5oz) = 140g / 5oz
2. Weighing everything can be tedious BUT it helps to give you
an idea of amounts and portion sizes
• This will be helpful when you eat out and need to
gauge portion sizes!
3. Be patient with yourself!
• If you’re new to tracking food and macros, it WILL BE
trial and error, STICK WITH IT!
GET. A. SCALE. If you are cooking your own food,
eating whole foods (which is our goal!!) Serving
amounts and sizes are V A R I A B L E. Meaning ½
cup of fruit may not equal the weight of the fruit!
I measure in GRAMS (g) for everything and here are some
common measurements to come across
1 ounce = 28g
1 tbsp = 16g
4 ounces = 112g
Tracking protein:
If you weigh it cooked, search for “chicken breast
If you cook 1lb of ground meat (= to 16oz) then I typically
weight the cooked meat then divide by 4 (16oz of raw meat
/ 4 = 4 portions of 4oz of meat!!) Usually, cooked meat has
less volume due to waters and fats being cooked out!!
@teefe
