How To Track Your Protein Intake (Without Losing Your Mind)

Protein tracking can feel confusing at first, but it doesn’t have to be. Whether you’re brand new to macros or just trying to get more out of your meals, learning how to track protein the right way can make a huge difference in how you feel—and how fast you hit your goals.

This blog post will walk you through everything you need to know—from how to weigh and track food at home to how to estimate when eating out. Plus, we’ll walk through how to use our two favorite tracking apps: MyFitnessPal and MacrosFirst.

Why Protein Matters (And Why You’re Probably Not Getting Enough)

Let’s start with the basics. Protein is essential for:

Building and maintaining muscle
Keeping you full between meals
Supporting hormone balance and immune function
Aiding recovery after workouts

For most women, hitting 100–130g of protein daily can feel like a stretch—until you realize it’s easier than you think with the right tools and habits.

Getting Started: Tips for Tracking Protein Like a Pro

Tip 1: Weigh your protein sources raw (unless the label says otherwise)

When it comes to tracking accuracy, raw weight is usually your best bet, especially for meats. Most food labels and tracking databases list raw values.

Example:
4 oz raw chicken breast = about 26g protein
4 oz cooked chicken = may vary (closer to 30–32g due to water loss)

👉 If you forget to weigh it raw, don’t panic—just search for the cooked version in your tracking app. Most apps include both.

Tip 2: Save go-to items and meals

Tracking gets easier the more you do it. Start by saving:

Meals you eat weekly (like breakfast scrambles or wraps)
Branded products you use often (ex: Dreami™ Protein Ice Cream)
Your own custom recipes (perfect for bulk prepped meals)

In both MyFitnessPal and MacrosFirst, you can save meals, copy entries, or create recipes. It saves you so much time.

Tip 3: Use a digital kitchen scale (but don’t obsess)

Yes, weighing food is helpful—especially in the beginning. But perfection isn’t the goal. If you’re eyeballing a few strawberries or a splash of almond milk, that’s okay.

Focus on consistently tracking your protein sources (meat, dairy, protein powders, eggs) first.

Our favorite affordable food scale? This one on Amazon.

Tip 4: When eating out, estimate protein with the “1 palm = 20g” rule

You won’t always have a food scale, and that’s okay.

Here’s a helpful visual trick:

1 palm of protein (chicken, steak, fish, tofu) = ~20–25g protein
3 eggs = ~18g protein
1 scoop protein powder = usually 20–25g (check label!)

Look for dishes with clear protein sources, and when in doubt, round up slightly—you’re more likely to undertrack than overestimate.

Tutorial: Tracking in MyFitnessPal vs MacrosFirst

Ready to see it in action? Here’s how to track a typical protein-packed lunch in both apps.

our Example Meal:

Grilled chicken salad with 5 oz chicken, 2 cups romaine, ¼ avocado, and 2 tbsp dressing.

📱 MyFitnessPal

Open the app and tap + Add Food
Tap Lunch, then Search for a Food
Type “Chicken Breast, raw” and choose a USDA-verified option
Change the serving size to 5 oz
Repeat with lettuce, avocado, and dressing
Tap ✓ to log!

💡 Pro Tip: MyFitnessPal has lots of user-generated entries—double check for accuracy or choose the verified (green check) listings when possible.

📱 MacrosFirst

Tap + Log Food
Search “chicken breast” → tap and edit to 5 oz
Add romaine, avocado, and dressing the same way
Tap Log Meal

💡 Pro Tip: MacrosFirst often shows raw and cooked options clearly—making it easier to stay consistent.

Quick Wins: Protein Tracking Cheat Sheet

Focus on protein first. Track that before worrying about carbs and fats.
Don’t skip protein at breakfast (30g+ makes a big difference).
Use leftovers and prep a few high-protein basics each week.
Add snacks that have 10g+ protein—like Greek yogurt, protein bites, or MFF Dreami™ ice cream

You’ve Got This.

Tracking protein can feel like a big learning curve, but it becomes second nature with time. The goal isn’t to be perfect—it’s to be consistent. You don’t need to hit your macros on the dot every day to see progress.

Start simple. Keep learning.

Ready to take the guesswork out of macro tracking?
Our Meal Planning App includes over 1,200 high-protein, macro-friendly recipes your whole family will love. Each recipe includes full macros—no math required.