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TRACKING CALORIES & MACROS in CRONOMETER

CHRONOMETER GUIDE

DRXVE COMP Nutrition Method Small

USING CHRONOMETER WITH COMP NUTRITION COACHING

This guide supports clients training at DRXVE Training (The Savage Lands) in Pasadena, Texas. We work with busy professionals, working parents, and college students who need systematic macro tracking that fits real life.

Also see: COMP Quick Start Guide for quick decision frameworks, emergency scenarios, and if-then guides for tracking.

This macro tracking guide supports two of our Nutrition Programs:

Location: 3601 Preston Ave Suite F, Pasadena, TX 77505

 

VIDEO INSTRUCTIONS

START HERE

ESSENTIAL VIDEOS

Need help with tracking? Jump to Tracking FAQs

 

DEVICE SYNCING

Need help with devices? Jump to Tech FAQs

 

ADVANCED (For Nerds)

WRITTEN GUIDES

 

GOLD FEATURES ⭐
DRXVE Clients Get This

If you're a DRXVE client (training with us) and you've passed the 21-Day STFU & EAT Plan, your account will be upgraded to GOLD status and auto-unlock these premium features for tracking during your COMP Nutrition Program:

  • 🎥 ⭐ Food Suggestions - AI-powered meal recommendations
  • 🎥 ⭐ Recipe Importer - Import recipes from websites
  • 🎥 ⭐ Custom Biometrics - Track custom health metrics
  • 🎥 ⭐ Fasting Timer - Built-in intermittent fasting tracker
  • ⭐ No Ads - Clean interface, zero distractions
  • ⭐ Advanced Charts & Reports - Deep nutrition analysis
  • ⭐ Recipe Analysis - Scan recipes from any website

 

CRITICAL SETTINGS FOR MACRO TRACKING
DRXVE-Specific

Tip 1: Use Your Tools to Track & Win

When we start tracking your nutrition, precision tools make all the difference:

Use a FOOD SCALE to measure larger portions of solid food (chicken, sweet potatoes, proteins). Most use the "OZ" (ounces) setting. For unpackaged food, use a small container and "tare" the weight.

Use MEASURING CUPS & SPOONS for smaller portions and liquids. Get the full range (1 cup down to 1 teaspoon). Critical for fat-dense foods like avocado, almonds, oils.

Track in Chronometer - most accurate database for macros + micronutrients.

📊 Beyond the scale: Macro tracking is just one tool. Learn all 5 ways to track body recomposition progress (measurements, body fat %, photos, goal clothes) in our complete guide:

📄 How to Track Body Recomposition Progress (5 Tools That Beat the Scale)

 

2. TURN OFF EXERCISE CALORIE ADDITIONS

Location: Settings > Advanced Settings

⚠️ TURN OFF: "Add Expenditure Above Baseline to Energy Target"

Why this matters:

  • Chronometer tries to be "helpful" by adding extra calories when you log workouts
  • Your COMP Card macro targets already account for your training at DRXVE
  • Letting Chronometer add calories back defeats the purpose of tracking
  • This setting sabotages progress if left ON

Make sure the toggle is OFF (gray, not orange)

You can still log exercise for accountability - just don't let the app add calories back.

 

3. USE YOUR COMP CARD NUMBERS (Not Default Targets)

If you're training at DRXVE and have a COMP Card:

  • Use YOUR custom macros from your COMP Card
  • NOT the default numbers Chronometer suggests
  • 🎥 How to Set Custom Macros
  • Ask Coach if you have questions about your numbers

 

4. OTHER RECOMMENDED SETTINGS

Settings > Display:

  • ✅ Nutrient Targets > Fixed Targets (not dynamic)
  • ✅ Macronutrient Targets > Grams (not %)
  • ✅ Energy Settings > Calories (not kJ)

Settings > Targets:

  • ⚠️ TURN OFF "Consume fewer calories than you burn" auto-calculation
  • ⚠️ Manually enter YOUR macro targets

 

TECH QUESTIONS

Does Chronometer sync with Apple Watch?

Yes. Chronometer syncs with Apple Watch through Apple Health integration.

What syncs:

  • Activity & workouts automatically imported
  • Steps, heart rate, sleep data
  • View energy consumed/remaining on your watch
  • Quick food logging from your wrist

How to set it up:

  1. Connect Apple Health: In Chronometer app (More > Connect Apps & Devices > Apple Health), link accounts and grant permissions
  2. Install Watch App: Download Chronometer on iPhone, open Watch app, scroll to "Available Apps," install Chronometer
  3. View on Watch: Use widgets to see daily energy, remaining energy, quick log food

⚠️ IMPORTANT - Avoid Double Counting:

  • If your watch tracks general activity, set your Chronometer activity level to "None"
  • OR adjust permissions in Apple Health to prevent third-party apps from writing data back
  • Remember: Your COMP Card already accounts for training, don't let your watch add calories back

🎥 How to Sync Devices

 

Does Chronometer sync with WHOOP?

Yes. Chronometer syncs with WHOOP to import activity, sleep, and recovery data.

What syncs:

  • Workouts and strain data
  • Sleep performance metrics
  • Recovery scores
  • Heart rate data

Setup: More > Connect Apps & Devices > WHOOP

⚠️ Same rule applies: Don't let WHOOP add calories back to your targets. Your COMP Card already accounts for training volume.

 

Does Chronometer sync with Garmin?

Yes. Chronometer syncs with Garmin devices.

What syncs:

  • Activities and workouts
  • Steps and daily movement
  • Heart rate data
  • Sleep tracking

Setup: More > Connect Apps & Devices > Garmin

⚠️ Same rule applies: Turn off exercise calorie additions in Settings.

 

Does Chronometer sync with Fitbit?

Yes. Chronometer syncs with Fitbit devices.

Setup: More > Connect Apps & Devices > Fitbit

⚠️ Same rule applies: Turn off exercise calorie additions in Settings.

 

Does Chronometer sync with Oura Ring?

Yes. Chronometer syncs with Oura Ring.

What syncs:

  • Sleep data
  • Activity and readiness scores
  • Heart rate

Setup: More > Connect Apps & Devices > Oura

 

Full List of Supported Devices

Chronometer syncs with:

  • Fitness Trackers: Apple Watch, Garmin, Fitbit, WHOOP, Oura Ring, Suunto
  • Health Apps: Apple Health, Google Fit, Health Connect
  • Smart Scales: Withings, FitBit Aria
  • CGM Devices: Dexcom, Abbott Freestyle Libre
  • Other: Strava, MapMyFitness, Runkeeper, MyFitnessPal (import only)

🎥 Complete Device Sync Guide

Remember: No matter what device you sync, ALWAYS turn off "Add Expenditure Above Baseline to Energy Target" in Settings > Advanced Settings.

 

TRACKING QUESTIONS

I can't find my food in the database. What should I do?

  1. Search by brand name first
  2. Use NCCDB or USDA entries (most accurate)
  3. Scan barcode
  4. Create custom food (save for future)
  5. Use generic "Similar to..." entry

Database quality hierarchy:

  1. NCCDB ★★★★★ - Use this first
  2. USDA ★★★★★ - Second choice
  3. Branded items ★★★★☆ - For packaged foods
  4. Common foods ★★★☆☆ - Generic whole foods
  5. User-submitted ★☆☆☆☆ - Avoid unless verified

Red flags in entries:

  • Shows calories but NO protein/carbs/fat breakdown
  • Suspiciously low calories
  • Generic "homemade" entries with wildly varying portions

 

My macros don't add up to my calories. What's wrong?

Check for:

  • Alcohol (7 cal/g - tracked separately)
  • Fiber (some subtract, some don't)
  • Rounding errors
  • Bad database entries (user-submitted garbage)

 

I'm always over on sodium. Is that bad?

BIG IF: You're actually training and getting your 4X days of action like you're supposed to.

If yes: 2,300-4,000mg sodium is normal for people training regularly and supported by sports science research. General population guidelines (2,300mg) don't account for sweat losses during training. Unless you have hypertension or kidney issues, don't stress about sodium.

If no: You're not training enough to justify high sodium. Get back in the gym.

 

I'm always under on potassium. How do I fix this?

Most people are. Target 3,500-4,700mg daily. Eat more potatoes, bananas, spinach, avocado, sweet potatoes. Potassium is hard to supplement effectively (caps are tiny, absorption limited). Focus on whole food sources.

 

How do I log restaurant meals accurately?

Break down into individual ingredients instead of using generic entries.

Example: Chipotle Bowl

Instead of logging "Chipotle Burrito Bowl" (inaccurate), log separately:

  • Chicken: 4 oz (or 6 oz for double)
  • Brown rice: 4 oz
  • Black beans: 4 oz
  • Fajita vegetables: 3 oz
  • Cheese: 1 oz
  • Lettuce: 1 oz
  • Salsa: 2 oz
  • Sour cream: 2 oz
  • Guacamole: 3 oz

This method is MORE accurate than generic entries and teaches you what's actually in your food.

 

What are the most common tracking mistakes?

  1. Not tracking "healthy" calories - Avocado, nuts, smoothies, juice all count
  2. Missing hidden calories - Cooking oils (1 tbsp = 120 cal), coffee creamer, condiments
  3. Estimating portions - You're off by 30-40% on calorie-dense foods (oils, nut butters, cheese)
  4. Not tracking weekends - That's 43% of your week
  5. Using bad database entries - Always choose NCCDB or USDA entries first

 

Where can I learn more about accurate tracking?

Read our complete guide:

📄 5 Keys to Tracking Calories & Macros Accurately

This covers everything you need for accurate macro tracking:

  1. Did you track the healthy or quick calories?
  2. Are you tracking hidden calories?
  3. Are you using the right tools?
  4. Did you log the right food & portion?
  5. Are you using quality database entries?

Quick tips from that article:

Invisible calories that sabotage tracking:

  • Cooking oils (most use 3 tbsp = 360 cal, not 1 tbsp)
  • Coffee creamer (most use 4-6 tbsp = 200+ cal)
  • "Healthy" smoothies (often 400-500 cal)
  • Handful of almonds (200+ cal)
  • Salad dressing (most use 4+ tbsp = 200-400 cal)

📄 Read the full guide

 

NEED HELP?

Questions about Chronometer setup or macro tracking?

Email: rez@drxve.com
Text: 832-979-9738

Questions about your COMP Card numbers or macro targets?

Ask Coach at COMP Class (Saturdays 11:30AM) or text 832-979-9738

FOR BODY. FOR FAMILY. FOR LIFE.

THE SAVAGE LANDS 🌴

DRXVE