Are you counting calories to lose or maintain weight? Or are you tracking your sodium, protein, or sugar intake? Whatever your goal, a food log app can help. But with so many options available, how do you choose the best one for you?
This guide breaks down what to consider when selecting a food log app, from calorie accuracy to added sugar tracking and beyond. We’ll also review three popular options: Lose It!, MyFitnessPal, and Cronometer.
How Accurate is the Calorie Information?
Most food log apps estimate your daily calorie needs based on factors like age, sex, weight, and activity level. However, these are just estimates. For a more accurate assessment, visit the NIH Body Weight Planner (niddk.nih.gov/bwp). This tool utilizes research-backed calculations for a more personalized calorie goal.
The best way to determine your precise calorie needs is to track your intake and monitor your weight changes over time.
Exercise Tracking: Don’t Double Count
Many apps adjust your calorie budget based on logged workouts or synced activity data from devices like Apple Watch or Fitbit. While convenient, remember that activity trackers aren’t always perfect. If you’ve already factored in your usual activity level when calculating your initial calorie goal, avoid adding exercise calories separately, as this could lead to overestimation.
Portion Control: Measure Your Intake
Apps often provide default serving sizes, but these may not reflect your actual consumption. For accurate tracking, use measuring cups, spoons, or a kitchen scale to determine your portion sizes, especially for foods like cereal, pasta, nuts, and spreads. Don’t forget to include added fats like oil or butter used in cooking.
Prioritize Verified Data
Cronometer provides detailed nutritional information, including micronutrients.
Look for apps that verify the nutritional information of their food entries. Apps like MyFitnessPal and Lose It! use a checkmark symbol to indicate reviewed items with more accurate and complete data. “Complete” data includes information typically found on a Nutrition Facts label, such as saturated fat, protein, sodium, and fiber. For tracking vitamins and minerals, Cronometer excels.
Added Sugar: A Tricky Nutrient to Track
Most apps only track total sugar, not added sugar, which is the key dietary component to limit. Ignore any app-specific recommendations for total sugar intake, as health guidelines specifically target added sugars, not naturally occurring sugars in fruits, vegetables, and milk.
Restaurant Meals: Realistic Logging
For chain restaurants, app databases or the restaurant’s website often provide nutritional information. For non-chain restaurants, choose similar items from chain restaurant menus as a guide, rather than relying on packaged food labels, which typically have smaller serving sizes.
Long-Term Tracking for Meaningful Insights
Single-day data isn’t as valuable as trends over time. Monitor weekly or monthly averages to understand your overall dietary patterns. While some apps offer basic weekly averaging for free, longer-term tracking often requires a paid subscription.
Be Wary of Unverified Claims and Advice
Some apps promote features like “net carbs” or proprietary nutrition scores that lack scientific backing. Approach such features with skepticism and consult reliable sources for evidence-based nutrition guidance. For example, focus on limiting saturated fat, not total fat.
Utilize Time-Saving Features
Barcode scanning simplifies food logging in apps like Cronometer.
Barcode Scanning: This feature quickly adds packaged foods to your log.
Recipe Importer: Paste a recipe URL to automatically import ingredients, but always double-check for accuracy.
Custom Foods or Meals: Save frequently consumed meals or recipes for one-tap logging.
Bigger Screens: iPad or desktop versions often offer enhanced features and navigation.
Choosing the Best Food Log App: A Comparison
Before committing to a paid subscription, try the free versions of different apps to find the best fit for your needs.
Lose It!
Lose It! facilitates easy serving size adjustments.
Pros: User-friendly interface, easy serving size adjustments, verified data filtering.
Cons: Limited nutrient tracking (no vitamins, minerals, or added sugar), paid features for barcode scanning, recipe import, and long-term averaging.
MyFitnessPal
MyFitnessPal allows users to filter search results for verified entries.
Pros: Verified data filtering, meal re-adding feature, customizable calorie and nutrient goals.
Cons: No long-term nutrient averaging, paid barcode scanning, limited vitamin and mineral tracking, potentially misleading projected weight loss and sugar recommendations.
Cronometer
Cronometer utilizes various data sources, including lab-analyzed data.
Pros: Comprehensive nutrient tracking (including vitamins and minerals), free barcode scanning, transparent data source information.
Cons: Ads in the free version, paid features for meal organization, recipe import, and long-term averaging.
Ultimately, the Best Food Log App depends on your individual needs and preferences. Consider factors like ease of use, accuracy of data, available features, and cost when making your decision.
