1. Get a rough calorie target
You do not need a perfect number to start. A rough estimate of the calories your body uses each day gives you a useful target to plan around. Most people land somewhere between 1,600 and 2,600 kcal per day depending on size, age and activity.
Use a TDEE or daily calorie intake calculator to get a starting figure. If you want to lose weight, subtract a modest amount (around 300–500 kcal/day) so the change is gentle and sustainable.
2. Plan first, log second
Trying to remember what you ate after the fact is the fastest way to give up. Instead, plan the day before you eat it. Drop breakfast, lunch, dinner and one or two snacks into a planner, see roughly where you land, then adjust.
GudFude is built around this flow: plan meals first, then tick each one off as you actually eat it. Totals update instantly, so you always know how many calories are left.
3. Use repeatable meals
You do not eat 50 different meals a week. Most people rotate between 8–15. Save the meals you eat regularly so logging takes seconds, not minutes.
- A go-to breakfast (oats, eggs, yoghurt bowl)
- Two or three lunches that work for your week
- A handful of dinners you actually enjoy
- Snacks you already buy regularly
4. Don't aim for perfect
Hitting your calorie target exactly every day is not the goal — staying close most days is. If you go over on a Saturday, do not skip Sunday. Just go back to your plan.
Tracking is a tool for feedback, not a test you can fail. Over a week or two, patterns emerge and your portions calibrate naturally.
5. Use a weekly view to spot patterns
Once you have a week of data, a weekly view tells you more than any single day. You will see which days run high (often Friday), where snacking sneaks in and which meals leave you most full for the calories.
GudFude provides estimates for general guidance only. It is not medical advice. If you have a medical condition, are pregnant, or have a history of disordered eating, please speak to a qualified clinician before changing how you eat.