Answer: Tracking your calories for a few days can provide really useful information about your current calorie and macronutrient intake, and help you make small changes to your current habits so you could start to see results from your workout program. If you’re a habitual eater, then tracking for a few days might be all you need to make a few tweaks to your current nutrition routine. You can use the information you get from tracking your calories to create a meal plan for yourself– choosing 3 options for breakfast, 3 for lunch, 3 for dinner, and a few snack options as well. Tracking your calories everyday is a great way to keep yourself motivated and aware about your nutrition, but isn’t necessary for everyone. It depends on what you prefer, if you’re getting the results you want from your exercise program, and if you have a lot of variety in your meals on a day-to-day basis. I think that the more variety you have in your daily nutrition, the more beneficial it would be for you to track your calories every day, just to be sure you’re hitting your macronutrient and calorie goals. - Kristin Rooke
— Weight is Not a Choice - Huffington Post Healthy Living, David Katz, M.D.