The Macro Tracker Starter Kit: Everything You Need to Track Macros Properly

TL;DR

• You can get everything you need to track macros accurately for very little money
• A digital kitchen scale is the single most impactful purchase for macro tracking
• Combined with a free tracker like Chowdown, these tools make hitting your targets almost automatic
• None of these are mandatory — but each one removes friction and makes consistency easier

Scroll through any fitness forum and you’d think tracking macros requires a personal chef, a laboratory, and a monthly subscription to three different apps.

It doesn’t. You need a few inexpensive kitchen tools, a free macro tracker, and about 10 minutes of setup time. That’s it.

Here’s everything you need to start tracking macros properly — without breaking the bank.

1. Digital Kitchen Scale

Why it matters: This is the single most important tool for accurate macro tracking. Eyeballing portions is how people eat 30–50% more than they think. A scale removes the guesswork entirely.

What we recommend: The Salter 1036 Digital Kitchen Scale is a UK kitchen staple for good reason. It’s accurate to 1g, has a tare function for weighing ingredients in a bowl, Salter have been making scales for over 250 years — they know what they’re doing.

How to use it with Chowdown: Weigh your ingredients before cooking, then snap a photo of the finished meal with Chowdown. Over time, you’ll calibrate your eye and need the scale less — but those first few weeks of weighing are what build that intuition.

2. Glass Meal Prep Containers

Why it matters: Portion control becomes effortless when your meals are pre-portioned. Glass containers don’t stain, don’t absorb smells, and go straight from fridge to microwave. Once you know the macros in each container, logging takes seconds.

What we recommend: The MCIRCO 10-Pack Glass Containers come with snap-lock lids, are dishwasher safe, and the variety of sizes means you can portion everything from main meals to snacks. At around £2 per container, that’s less than £2 per container.

How to use them with Chowdown: Prep your meals on Sunday, weigh and log the macros once, then just re-log the same entry each day. Your meal prep becomes a one-scan-per-week system.

3. Measuring Cups and Spoons

Why it matters: Scales are great for solids, but liquids, oils, and small quantities (spices, sauces, nut butters) are easier to measure with cups and spoons. One tablespoon of olive oil is 120 calories and 14g of fat — the difference between a tablespoon and a generous pour can be 200+ untracked calories per day.

What we recommend: The HAUSPROFI 13-Piece Stainless Steel Set includes both cups and spoons in standard UK/US sizes. Stainless steel won’t bend or warp like plastic sets, and they’re dishwasher safe.

How to use them with Chowdown: Measure your cooking oil, peanut butter, dressings, and sauces. These are the “invisible calories” that AI scanning can struggle to detect. Being precise with these high-calorie additions makes your overall tracking much more accurate.

4. Non-Stick Frying Pan

Why it matters: A good non-stick pan means you can cook eggs, chicken, and fish with a spray of oil rather than a glug. That’s the difference between 10 calories of cooking fat and 200 calories. Over a week, that adds up to over 1,000 calories saved — just from your pan.

What we recommend: The Tefal Unlimited On 28cm Frying Pan has Tefal’s longest-lasting non-stick coating, works on all hobs including induction, and is dishwasher safe. The 28cm size is ideal for most meals.

How to use it with Chowdown: When you scan a home-cooked meal, knowing you used minimal oil makes the AI estimate more accurate. Less hidden fat = more trustworthy tracking.

5. Water Bottle with Time Markings

Why it matters: Hydration isn’t a macro, but it directly affects your tracking accuracy and how you feel. Dehydration mimics hunger, leading to unnecessary snacking. A marked bottle helps you drink consistently throughout the day without thinking about it.

What we recommend: The SEASEVEN 1L Water Bottle with Time Markings has motivational time markers, a straw for easy sipping, and is BPA-free. Affordable and practical, it’s a no-brainer.

How to use it with Chowdown: Aim for 2–3 litres daily. Proper hydration means fewer false hunger signals, which means your macro targets are easier to hit without willpower battles.

6. Digital Food Thermometer — Optional

Why it matters: Undercooked chicken is a food safety risk. Overcooked chicken is dry and miserable to eat. A thermometer takes the guesswork out of cooking protein: 74°C internal temperature for chicken, 63°C for beef steaks. Properly cooked protein is more enjoyable, which means you’re more likely to stick with high-protein eating.

What we recommend: The ThermoPro TP02S Instant Read Thermometer gives a reading in 5 seconds, has a foldable probe, and auto-shutoff. Simple, reliable, and cheap.

How to use it with Chowdown: Perfectly cooked protein means you actually enjoy eating it. That matters more than any macro number — because the plan you stick to is the one that works.

The Total

The essentials — a kitchen scale, containers, measuring set, and water bottle — will set you back less than a month of most premium tracking app subscriptions. The pan and thermometer are bonuses; skip them if you already have decent versions.

All of these are one-time purchases that last for years. Compare that to the £50–80/year that premium tracking apps charge, and you’ve got physical tools plus a free macro tracker that costs nothing. Ever.

Getting Started

1. Calculate your targets with our free macro calculator
2. Get the essentials — a scale and some containers are the minimum
3. Start tracking with Chowdown — snap photos, build awareness
4. Meal prep your first week using our beginner’s guide
5. Learn what’s in your food — check out our guide on how to read nutrition labels

You don’t need expensive equipment or paid subscriptions to track macros. You need a few good tools, a free app, and consistency. The rest takes care of itself.

Related Guides

• Meal Prep for Macro Tracking: put those containers to use
• 15 High Protein Meals Under 500 Calories: cook them in your new pan
• 12 Best High Protein Snacks: portion them with your new scale
• How to Track Macros for Free: the complete guide

---

Some links on this page are affiliate links. If you buy through them, we earn a small commission at no extra cost to you — it helps keep Chowdown free.