I hear about people calculating/tracking macros when building muscle, but how important is this for weight loss?
Does anyone here keep track? Has it made a difference? Is it worth the effort?
Imo it's the only way. Specially when you are starting out. Losing weight is 100% about your energy balance. And tracking macros and kcal intake is the only way to get insight in what you are eating.
Do you calculate for each meal or for the entire day?
I would track per mail, so it all fits in your daily budget. So to say. Also it helps to see if you get enough protein per meal. But the whole day goal is more important.
You can lose weight without, but it's better and easier to log your calories. Of course you have to know how much you burn and then you can make sure to have less calorie intake than you burn.
Best is to have 300-600kcal less than you burn. In general, eat more healthy food, less sweets and drinks like cola, soda...
Increase your protein, reduce carbs and bad fat, take more good fat (omega-3). Eat vegetables as much as possible, salad.
Be honest if you log your calories. Sugar in coffee/tea, sweets... don't lie at yourself. Once a week you may cheat - if you want lol
You can use apps like myfitnesspal to log your meals and snacks