How to Track Macros (When Food Labels Can Be Wrong By 20 Percent)

Wits & Weights | Strength & Fat Loss Over 40 · Oct 22, 2026 · 32m · transcript

How do you track macros when food labels can be wrong by 20 percent?

You've heard food labels can be off by 20 percent, so you might wonder why you'd weigh anything to the gram. I look at what the FDA rule says, what researchers found when they tested food in a lab, and which error in your food log matters most.

You'll learn:

What the 20% rule on food labels says, and which direction the error can run

Lab results on restaurant meals and packaged snacks versus their labels

How much people miss in their food logs when a gold-standard method checks them

The 3 tracking rules that make your errors…