Macro tracking doesn’t need to be complicated, but it does need to be accurate.
The mistake most people make isn’t that they’re tracking incorrectly on purpose, it’s that they’re unknowingly choosing entries or measurements that introduce hundreds of calories of error across the day. When repeated over weeks and months, these inaccuracies can blur the very progress you’re trying to measure.
Nutrition labels themselves can legally be ±25% off, so the goal isn’t perfection. The goal is to tighten the variables you can control so your numbers align more closely with reality.
That’s where the R.A.G. Framework comes in: Raw weight. Accurate entry. Grams.
These three principles dramatically sharpen your tracking without increasing the effort required.
1. Food Composition: Raw vs Cooked Matters
Cooking changes weight due to water loss or absorption. Logging “100g cooked chicken” is rarely equivalent to “100g raw chicken,” and entries that don’t specify this create inconsistency. Raw weights are far more reliable and ensure you’re comparing like-for-like across meals and days.
2. Brand Specificity: Match the Exact Product
A generic yoghurt entry is not the same as a branded high-protein yoghurt entry. Calories, macros, and serving sizes can differ significantly. Always choose entries that match the brand, serving size, and label exactly.
3. Accurate Food Quantity: Use Grams, Not Cups or Servings
Volume-based measures (“1 cup,” “1 tablespoon,” “1 scoop”) are notoriously inconsistent. Grams are objective and repeatable, which makes them the gold standard for reliable tracking.
Why These Three Steps Matter
If your inputs are inaccurate, your outputs will be misleading. By applying the R.A.G. Framework, you immediately reduce the most common sources of tracking error, without tracking any harder than before.
Better accuracy means clearer data, more predictable progress, and far less frustration.
If you want your tracking to finally reflect your effort, and see results that match it, work with us at The Bodybuilding Dietitians, one of Australia’s leading evidence-based physique and performance nutrition team. We’ll build a personalised strategy, refine your tracking, and guide you with precision toward your goals.