The post Chasing Boston: This Toronto runner is training smarter with Cronometer appeared first on Cronometer Blog.

In this episode of Discovering Nutrition with Cronometer, we sit down with Ethan Bernard, a former gaming broadcaster who once weighed 660 pounds. After surviving a life-threatening hospitalization, Ethan is now rebuilding his health and sharing the journey with hundreds of thousands online. He opens up about the realities of extreme weight loss, navigating criticism, and creating a sustainable approach with intermittent fasting, high protein, and balanced flexibility. His story proves it is never too late to take back your life!

Key Notes:

• Starting Point: Ethan’s weight peaked at 660 pounds in January 2020 before a hospitalization for COVID-19 and bacterial pneumonia changed his perspective.
• Online Growth: How his broadcasting skills helped him go viral and connect with millions while sharing his journey.
• Mindset Shift: Moving from body hate to self-respect and understanding the power of sustainability over perfection.
• Tracking for Success: Using Cronometer to log everything—balancing accuracy with realistic, repeatable habits.
• Nutrition Approach: Intermittent fasting, high-protein focus (250g/day), and balanced flexibility to allow for social meals and favorite foods.
• Handling Opinions: Navigating unsolicited diet advice and “TikTok nutritionists” while staying grounded in his own plan.
• Physical Challenges: Regaining independence after hospitalization and building strength through consistent gym work.
• The Bigger Picture: Why he shares the ups and downs, not just the “before and after,” to inspire authenticity in others’ journeys.

www.instagram.com/ethanbenard/

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The post Episode 38: Ethan Bernard’s Journey from 660 Pounds to Sustainable Health appeared first on Cronometer Blog.

If you’ve ever set a goal to lose weight, chances are you’ve heard the advice to “track your food.” It might sound straightforward, but this simple habit is backed by strong scientific evidence. It remains one of the most effective tools for achieving sustainable weight loss.

At Cronometer, we’ve seen firsthand how logging what you eat leads to greater awareness, healthier choices, and measurable progress. But what exactly makes food tracking so powerful? Let’s explore the science behind it.

1. Awareness = Control

Most people significantly underestimate how much they eat. A landmark study published in the New England Journal of Medicine found that even trained dietitians underestimated their calorie intake by about 10 percent, while untrained participants underestimated by as much as 47 percent (Lichtman et al., 1992).

Logging your meals, even for just a few days, gives you a much clearer view of your eating habits. This awareness helps you spot patterns, uncover hidden sources of calories, and make more intentional, informed choices.

2. Tracking Encourages Accountability

Keeping a food diary builds a sense of accountability, even when no one else sees it. In a large weight loss study published in the American Journal of Preventive Medicine, participants who logged their food most often lost twice as much weight as those who did not (Hollis et al., 2008).

Simply recording what you eat can influence behavior. It helps you become more mindful of ingredients that may add more energy then you would expect, like cooking oils, sauces or dressings. Over time, this awareness makes it easier to adjust portion sizes or swap ingredients, so you can reach your goals without compromising on nutrition or satisfaction. 

3. It Helps You Stay Within Your Targets

A calorie deficit is essential for weight loss, but it can be surprisingly easy to overshoot or fall short. Tracking your food gives you real-time feedback on how your day is going, helping you:

• Stay within your calorie target.
• Balance macronutrients like carbs, protein, and fat.
• Monitor important nutrients such as fiber, iron, and calcium.

Cronometer goes beyond basic calorie tracking by giving you a complete view of your micronutrient intake. This helps you focus on optimizing your nutrition, not just cutting calories.

4. Tracking Builds Long-Term Habits

One of the biggest challenges in weight loss is maintaining it over time. A study published in Obesity followed participants in the National Weight Control Registry who had successfully lost more than 30 pounds and kept it off for at least one year. Nearly 90 percent reported tracking their food intake was a key habit in their long-term success (Thomas et al., 2014).

In other words, tracking helps you lose the weight and keep it off.

5. It Can be Fast, Flexible, and Supportive

Let’s face it, life gets busy. That’s why Cronometer includes time-saving features like:

• Photo Logging and Barcode Scanning for quick and easy entry.
• A Recipe Importer to track homemade meals.
• Custom Foods to save your go-to favourites.
• Nutrition Reports to review trends and monitor progress.

Tracking your food doesn’t have to feel like a chore. Once it becomes part of your routine, it often takes less than five minutes a day.

In Conclusion

Food tracking is one of the most evidence-based strategies for weight loss, and it’s fully within your control. Whether you’re working toward your first 5 pounds or your final 15, logging with Cronometer gives you the insights, structure, and motivation to stay on track.

Ready to track smarter? Download Cronometer and turn awareness into results.

The post Why Tracking Your Food Helps You Lose Weight (According to Science) appeared first on Cronometer Blog.

What Are Macronutrients?

Macronutrients are the nutrients your body needs in large amounts to stay healthy and function properly. They provide the energy you use throughout the day and are essential for things like growth, tissue repair, and keeping your body systems running smoothly. The three main types of macronutrients are:

Carbohydrates

Carbohydrates are the body’s primary source of energy. They are classified into two main types:

• Simple Carbohydrates: These are sugars that are quickly absorbed by the body, providing a rapid source of energy. Common sources include fruits, honey, and refined sugars found in sweets and baked goods.
• Complex Carbohydrates: These consist of longer chains of sugar molecules and take longer to digest. They provide sustained energy and are found in whole grains, legumes, and vegetables.

Proteins

Proteins are essential for building and repairing tissues. They are made up of amino acids, some of which are essential and must be obtained through diet. Proteins can be found in:

• Animal Sources: Meat, fish, dairy, and eggs are rich in high-quality proteins that contain all essential amino acids.
• Plant Sources: Beans, lentils, nuts, and seeds provide protein but may lack one or more essential amino acids, making it important to consume a variety of these foods.

Fats

Fats are a concentrated source of energy and are crucial for hormone production, nutrient absorption, and protecting vital organs. They can be categorized into:

• Saturated Fats: Typically solid at room temperature, these fats are found in animal products and some plant oils. While they are necessary in moderation, excessive intake can lead to health issues.
• Unsaturated Fats: These are generally liquid at room temperature and are considered healthier. They are found in olive oil, avocados, nuts, and fatty fish.

The Importance of Macronutrient Balance

Getting the right balance of macronutrients is key to feeling your best. It helps keep your energy steady, supports your metabolism, and plays a big role in your long-term health. When your diet is off balance, like too much of one macronutrient and not enough of another, it can increase the risk of problems like weight gain, type 2 diabetes, and heart disease. Here’s a closer look at why each macronutrient matters:

Energy Production

Your body needs fuel to function, and each macronutrient plays a role in providing it. Carbohydrates are the body’s go-to energy source, especially when you’re doing high-intensity activities like running or lifting weights. While protein can be used for energy, its main job is to help build and repair tissues. Fats act as a long-term energy reserve and are especially useful during low-intensity or longer-lasting activities, like walking or resting.

Nutrient Absorption

Fats do more than provide energy; they also help your body absorb certain vitamins. Vitamins A, D, E, and K are fat-soluble, meaning they need fat to be properly absorbed and used. Without enough healthy fats in your diet, your body might have a hard time getting the full benefit of these essential nutrients, which could lead to deficiencies over time. Want to maximize how your body uses nutrients? Here’s how to boost nutrient absorption naturally through your diet and habits.

Satiety and Weight Management

Eating a balanced mix of carbs, protein, and fat can help keep you feeling full and satisfied. Protein and healthy fats are especially good at curbing hunger, which can make it easier to avoid overeating and stick to your health goals. Including all three macronutrients in your meals can support better appetite control and long-term weight management.

To learn how habits play a role in long-term success, check out our guide on building healthy habits.

Recommended Macronutrient Ratios

While individual macronutrient needs can vary based on factors such as age, gender, activity level, and health goals, general guidelines can help establish a balanced diet. A commonly recommended macronutrient distribution is:

• Carbohydrates: 45-65% of total daily calories
• Proteins: 10-35% of total daily calories
• Fats: 20-35% of total daily calories

Adjusting Ratios for Specific Goals

Depending on your health objectives, you may need to adjust these ratios. For instance:

• Weight Loss: A higher protein intake can help preserve muscle mass while losing fat. A common approach is to aim for 30-40% protein, 30-40% carbohydrates, and 20-30% fats.
• Muscle Gain: Athletes or those looking to build muscle may benefit from a higher carbohydrate intake to fuel workouts, such as 50-60% carbohydrates, 20-30% protein, and 20-30% fats.

How to Calculate Your Macronutrient Needs

Calculating your macronutrient needs involves determining your total daily energy expenditure (TDEE) and then applying the desired macronutrient ratios. Here’s a step-by-step guide:

1. Calculate Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest. Various online calculators can help you estimate your BMR based on age, gender, weight, and height.
2. Determine Activity Level: Multiply your BMR by an activity factor (sedentary, lightly active, moderately active, very active) to find your TDEE.
3. Set Your Goals: Decide whether you want to maintain, lose, or gain weight, and adjust your caloric intake accordingly.
4. Apply Macronutrient Ratios: Use the recommended ratios to calculate how many grams of each macronutrient you should consume daily.

Example Calculation

For a 30-year-old woman weighing 150 pounds, moderately active:

1. BMR: Approximately 1,400 calories
2. TDEE: 1,400 x 1.55 (moderately active) = 2,170 calories
3. Goal: Maintain weight
4. Macronutrient Distribution:
5. Carbohydrates: 50% of 2,170 = 1,085 calories (about 271 grams)
6. Protein: 20% of 2,170 = 434 calories (about 109 grams)
7. Fats: 30% of 2,170 = 651 calories (about 72 grams)

Need help setting personalized goals? Learn how to set your macro and micronutrient targets using Cronometer.

Food Sources for Each Macronutrient

Understanding where to find each macronutrient can help you create balanced meals. Here are some excellent sources:

Carbohydrates

• Whole Grains: Brown rice, quinoa, oats, and whole wheat bread
• Fruits: Apples, bananas, berries, and oranges
• Vegetables: Leafy greens, carrots, and sweet potatoes
• Legumes: Lentils, chickpeas, and black beans

Proteins

• Animal Sources: Chicken, turkey, fish, eggs, and dairy products
• Plant Sources: Tofu, tempeh, edamame, and legumes

Fats

• Healthy Fats: Olive oil, avocado, nuts, and seeds
• Fatty Fish: Salmon, mackerel, and sardines
• Dairy: Full-fat yogurt and cheese (in moderation)

Tips for Balancing Macronutrients in Your Diet

Achieving a balanced intake of macronutrients can be straightforward with a few practical strategies:

Meal Planning

Try planning your meals to make sure you’re getting a good mix of all three macronutrients. Aim to fill your plate with a source of protein, some healthy fats, and plenty of complex carbs for balanced, nutritious meals.

Read Nutrition Labels

When shopping, pay attention to nutrition labels to understand the macronutrient content of food products. Look for options with higher protein and lower sugar content.

Incorporate Variety

Include a variety of foods in your diet to make sure you’re getting all the essential nutrients your body needs. This not only helps keep your macronutrients balanced but also makes your meals more enjoyable and flavorful.

Stay Hydrated

While not a macronutrient, hydration is crucial for overall health. Drinking enough water can help with digestion and nutrient absorption.

Want a real-world approach to weight goals? Listen to this podcast episode on sustainable weight loss featuring insights from expert Andreas Ayesta.

Common Myths About Macronutrients

Even though there’s a lot of info out there, some myths about macronutrients just won’t go away. Let’s clear up a few of the most common ones:

Carbs Are Bad

Carbs often get a bad rap, but they’re essential for giving your body energy. The trick is to choose complex carbs like whole grains and veggies, and cut back on refined sugars.

All Fats Are Unhealthy

Not all fats are created equal. Healthy fats are vital for numerous bodily functions, and incorporating them into your diet can be beneficial.

High Protein Diets Are Dangerous

While excessive protein intake can be harmful, moderate amounts are necessary for muscle repair and overall health. It’s essential to balance protein with other macronutrients.

Still unsure how macros fit into a balanced eating plan? Read The Ultimate Guide to Balanced Diet Plans for a deeper dive into eating for health and performance.

Conclusion

Knowing about macronutrients and how to balance them is key to reaching your best health. By choosing a variety of whole foods and tweaking your macronutrient mix to fit your personal goals, you can build a sustainable eating plan that works for you. The most important thing is to focus on balance and moderation so your body gets the nutrients it needs to feel and perform its best.

Whether you’re aiming to lose weight, build muscle, or simply feel better day to day, Cronometer makes it easy to stay on track with a science-backed, personalized approach to nutrition.

Ready to get started?
Create your free Cronometer account today or download the app on iOS or Android and start tracking smarter.

The post Understanding Macronutrients: How to Balance Carbs, Proteins, and Fats in Your Diet appeared first on Cronometer Blog.

Meet Molly, a dedicated Cronometer user who has lost 150 pounds and is still going. After a lifetime of struggling with her weight, she discovered Cronometer and began using it not just to count calories, but to better understand her nutrition. In this Q&A, Molly shares how mindful tracking changed her mindset, improved her lifestyle, and helped her build lasting habits. Her story is a powerful reminder that small, consistent steps can lead to life-changing results.

How did you hear about Cronometer?

I wanted to try a different tracking app. Was one of the ones I hadn’t seen in the App Store! In the past I tried others, but I liked the layout / many free features Cronometer offered 

What role did Cronometer play in your amazing 150-pound weight loss?

As someone who’s been overweight her whole life- Cronometer truly taught me how to be more mindful of what I’m eating / portions. I was so uneducated before, and I love that I’ve been able to be more aware when I’m eating, and what I’m eating! 

What’s your favourite feature in the app? 

I love the customization of what you want to be tracking! I love seeing my cals / protein breakdown- but love customizing my nutrient targets as well like seeing my sodium intake, vitamin d, etc! I also love that I can customize on my diary things like breakfast / lunch / dinner but adding categories such as protein supplements / snacks has been so visually helpful! 

What was the biggest challenge you faced during your journey and how did you overcome it?

Oh man.. if someone told me over a year ago I’d be here right now, I wouldn’t believe them. My mindset has shifted 360°- I look at moving my body as a privilege, and remind myself daily to be grateful that I’ve been able to do this for myself. My lifestyle has also changed for the better- i feel like a new person! I now prioritize my protein, ensure I’m getting some form of movement every single day, even if it’s just a 30min walk, way more mindful when grocery shopping etc! 

What advice would you give to someone just starting out?

Starting with small, achievable goals will help you with your motivation / consistency overall. Don’t load yourself with all the lifestyle changes at once! I started with my daily walks, then tracking, then got more consistent in the gym.. small steps make this more maintainable for the long term! 

Had you tried other tracking apps before landing on Cronometer and why was Cronometer your favourite?

I tried myfitnesspal & lose it in the past, to be honest- I was not in the right mindset at those times & didn’t like the layout, it felt over complicated. Cronometer was an easy layout, most features were free, and I loved the layout of adding custom categories & being able to track micronutrients as well

Do you have a story about your journey with Cronometer?

We’d love to hear it! Reach out to us at support@cronometer.com. 

The post From Overwhelmed to Empowered: How Molly Lost 150 Pounds with Cronometer appeared first on Cronometer Blog.

At Cronometer, we stress that accurate nutrition data is the key to making informed health decisions. As a leading nutrition tracking app, our goal is to make meal tracking both precise and convenient. That’s why we’re so excited to announce the release of our new Photo Logging feature, which saves you time and still gives you full control to review and adjust your entries, ensuring your data remains accurate.

What is Photo Logging?

Think of Photo Logging as an advanced search engine for your meals. Instead of typing out every ingredient, you can simply snap a picture and Cronometer will do its best to identify all of the ingredients in your meal. Once the image is scanned, you will be prompted to review the ingredients where you can change serving sizes, add or swap ingredients to ensure the most accuracy.

This is not about automation for the sake of convenience – although it is pretty great! Estimating nutrition from a photo is complex. Is that coffee made with oat milk or dairy? How much mayo is hidden in that sandwich? We built this feature knowing it can’t guess everything perfectly, but it can get you close and leaves you with a couple quick adjustments before you can dive into your meal.

To maintain our standard of data accuracy, Photo Logging pulls nutrition information from our trusted NCC database, ensuring every identified ingredient is matched with reliable, lab-analyzed nutrient data.

Benefits of Photo Logging

• Time Efficiency: Manually entering meals, especially complex ones, can take several minutes. With Photo Logging, you capture a photo and start with a pre-filled log, cutting that time significantly. If you’re looking for more ways to save time logging your food, click here.
• Better Adherence: When logging feels easier, its more likely to become a habit. This feature lowers the barrier to daily food tracking, helping users stay more consistent over time.

Why Is Review Essential?

Accuracy has always been our top priority. That’s why we designed Photo Logging with an interface that invites you to review, swap, and fine-tune ingredients and portion sizes. You get a faster, more convenient logging experience without losing the precision that sets Cronometer apart.

For example, if we’re not certain whether the bread on your plate is whole wheat or gluten free, we’ll automatically include alternative options. Just tap the swap button on the right to make a quick adjustment. Within a few taps, your meal is reviewed and ready to log to your Diary.

How to Use Photo Logging?

Using Photo Logging is easy! If you’re not already a Cronometer user, sign up here.  Photo Logging is a premium feature, so you’ll need to subscribe to Cronometer Gold, then follow these steps from the mobile app:

1. Tap the plus button at the bottom of the screen
2. Select Photo Log
3. Snap or upload a photo of your meal
4. Review the scanned results and adjust as you see fit
5. Add it to your Diary!

Tips for Better Results

• Get the whole picture: When taking the photo, make sure the entire meal is included. That means get the entire plate, bowl or pan in the shot. If you’re eating a wrap on the go, make sure to snap the whole thing. 
• Add a size reference: You’ll get better results if you include a standard household item, like a fork or a quarter, in the photo. This gives the AI a size reference and it will be able to estimate the measurements of your meal more accurately. 
• Don’t forget the hidden ingredients: Sometimes the detection will miss things like oils or sauces. If you can, add the bottle of mayo in the photo or have your salad dressing on the side. Don’t forget to edit the measurements! If that’s not an option, be sure to add the missed ingredients during the review process.
• Logging branded or packaged products: Since our Photo Logging feature is only pulling food entries from the NCC database, we recommend using the Barcode Scanner when trying to add branded or packaged products to your Diary. If a branded or packaged product is included in your photo, the Photo Logging UI allows you to ‘Search For More’ where you can then access the Barcode Scanner and add your packaged item. 
• Include the kitchen scale: If you have a kitchen scale at home, you’ll get better results by putting the meal onto the scale, then snapping the photo with the weight visible. This gives the AI an accurate reference and it will be able to estimate the measurements of your meal more accurately. 
• Snap & log later: On the go and too busy to even open the Cronometer app? You can still take a quick photo of your meal and upload it to the app when you have the time. We’ll even use the timestamp on your image to auto-log the correct time in your Diary.

Other Use Cases

Photo Logging can be used for more than just snapping plated meals. Here are a few more creative ways to use it:

• Handwritten Recipes: Take a photo of a handwritten or printed recipe. The feature will help you quickly pull up the ingredients and their measurements. From there, you can create your own Custom Recipe or add to your Diary.
• Pre-Cooking Ingredient Shots: Before you start cooking or baking, take a quick photo of all your ingredients laid out on the counter. This can help you search for and add multiple ingredients at once. Just remember to adjust the serving sizes manually once you’re done, especially if you’re batch cooking or dividing meals.

Have a creative way you’re using Photo Logging? We’d love to hear about it. Send your ideas to support@cronometer.com

In Conclusion

Photo Logging helps you quickly track your meals while still giving you full control to review and refine the details. By using a photo as your starting point, you can log with less effort and still maintain the accuracy you count on from Cronometer.

Give Photo Logging a try and see how easy nutrition tracking can be. Download Cronometer on iOS or Android to get started. Photo Logging is available exclusively for Cronometer Gold users. Sign up for Gold today.

Have feedback about our Photo Logging feature? We’d love to hear it! Send us an email at support@cronometer.com. 

The post Introducing Photo Logging: The Easiest Way to Track Your Meals in Cronometer appeared first on Cronometer Blog.

The post Episode 37: Fuelling for the Life You Live with Claire Shorenstein appeared first on Cronometer Blog.

AI tools like ChatGPT can be incredibly helpful for learning about nutrition, getting meal inspiration, or answering quick questions. But they aren’t a substitute for accurate tracking. When you want to know exactly what’s in your food and how it supports your health, rough estimates and generic advice fall short. Cronometer gives you the precision and detailed data needed to make informed choices, using a database of lab-analyzed foods and tools designed for real accuracy.

However, using both tools together can help you gather deeper insights and stay more informed on your nutrition journey. Keep reading to learn how to get the most out of both.

Why ChatGPT is Not Built for Nutrition Tracking

ChatGPT is a great tool for learning and exploring ideas. It can help explain nutritional concepts, suggest recipes, or answer broad questions about health. But it isn’t designed to track your nutrition with accuracy.

ChatGPT doesn’t have access to a verified food database, so it can’t give you detailed nutrient breakdowns. There’s no fact-checking or quality control on the data it generates, and it won’t track your meals, set personalized targets, or help you monitor progress over time. It’s not connected to your health data, so it can’t adapt to your unique goals or flag nutrient gaps.

If you’re serious about understanding your diet, spotting nutrient gaps, or working toward a specific health outcome, you need a tool built for accuracy. That’s where Cronometer comes in.

How to Use ChatGPT and Cronometer Together

While ChatGPT isn’t built for tracking, it can still be a helpful companion to Cronometer when used the right way. Think of it as a brainstorming tool to support your tracking, not replace it. Heres how to make them work together:

1. Get Meal Inspiration with ChatGPT

ChatGPT is great for coming up with meal ideas based on your goals, preferences, or ingredients you have on hand. You can ask for high-protein recipes, quick meals under 500 calories, or ideas that fit a specific diet. Once you find something that works, head to Cronometer to log the meal and see the full nutrient breakdown. It’s a simple way to turn inspiration into accurate tracking.

2. Use ChatGPT to Learn, Not Log

While Cronometer gives you a clear picture of your micronutrient intake, ChatGPT can help you explore how those nutrients function in your body. Start by checking your Nutrition Report to see which micronutrients you may be lacking. Check out this blog to learn more about the Nutrition Report. Then ask how magnesium impacts sleep, how vitamin C supports iron absorption, or how omega-3s influence inflammation. It’s an easy way to deepen your understanding while Cronometer keeps your tracking accurate and consistent.

3. Build Recipes with ChatGPT, Track them in Cronometer

ChatGPT can help you build recipes from scratch based on ingredients, preferences, or dietary goals. Once you have a recipe you like, enter it into Cronometer’s custom recipe builder to get accurate nutrition info and track it in your diary. It’s a great way to create meals that work for you and still stay on top of your targets.

4. Ask ChatGPT for Tips on Meal Prep, Grocery Shopping and More!

ChatGPT can help you plan your week with meal prep ideas, grocery lists, or even full meal plans tailored to your goals. You can ask for ways to eat more protein, include specific ingredients, or follow a certain diet. Use it to get organized, then rely on Cronometer to make sure your plan meets your nutrition needs.

The Bottom Line

AI tools like ChatGPT are great for expanding your knowledge and staying curious about nutrition. But when it comes to tracking your food and reaching your health goals, accuracy matters. That’s where Cronometer shines.

By using both tools together, you get the best of both worlds—reliable data from Cronometer and helpful insights from ChatGPT. Stay informed, stay curious, and most importantly, stay on track with tools that support your health journey from every angle.

The post Why You Shouldn’t Rely on ChatGPT Alone to Track Your Nutrition  appeared first on Cronometer Blog.